Categories: Healthy Living

10 Best Anti-Inflammatory Diets Foods to Eat

Inflammation is the body’s natural way of reacting to irritation, injury, or infection, and of course, it is a natural part of healing.

However, having a persistent or chronic inflammation could make you vulnerable to myriads of serious health conditions, including body pain, fatigue, mood disorders, gastrointestinal complications, weight gain, heart disease, stroke, etc.

On the other hand, multiple studies reveal that following an anti-inflammatory diet is one of the best and most effective ways to counter some of the chronic inflammation triggered by an unhealthy lifestyle.

Below are some science-backed anti-inflammatory foods you may want to consider:

1. Spinach

Spinach is among the most recommended anti-inflammatory superfoods.

It is a good source of essential nutrients, including lutein, vitamin A, beta-carotene, iron, vitamin k, manganese, magnesium, folate, to name but a few.

Another strong point of Spinach is that it contains low calories, which makes it a perfect food for weight watchers and those who want to lose weight healthily.

According to research, people who eat spinach and other related green, leafy vegetables are less susceptible to macular degeneration, excess weight gain, certain cancer types, diabetes, osteoporosis, among others.

Health Benefits of Spinach

It may boost brain function
It may accelerate weight loss
It may reduce the risk of child defects
It may combat oxidative stress
It may help treat or prevent asthma
It may help aid digestion
It may increase bone mass and reduce fracture rates
It may boost eye health and prevent cataracts and age-related macular degeneration
It may promote heart health, reduce blood pressure levels and relieve arterial stiffness

2. Salmon

Salmon contains a higher amount of omega-3 fatty acids than most other types of fish or seafood, which makes it an effective food for combating inflammation, preventing chronic diseases, and keeping cholesterol in check.

That aside, Salmon is also an excellent source of essential nutrients, including protein, vitamins B-12, B-3, D, potassium, antioxidants [astaxanthin], and selenium.

Health Benefits of Salmon

It reduces “bad” LDL cholesterol levels
It prevents plaque formation which could trigger stroke and other cardiovascular diseases
It aids weight loss by promoting satiety, suppressing appetite, and boosting metabolism
It suppresses the proinflammatory biomolecules and inflammation-induced obesity
It increases cognitive function
It reduces toxicity in the body and prevents chemo-induced muscle loss
It reduces the symptoms of Attention Deficit Hyperactivity Disorder [ADHD] in children.
It increases lean muscle mass and boosts energy levels
It improves skin, hair and nail health
It improves eyesight and prevents eye-related diseases

3. Oranges

Oranges are loaded with powerful vitamins and minerals, potassium, fiber, calcium, folate, magnesium, and fiber – all of which could give your overall health a huge boost.

Due to its anti-inflammatory, antiviral, and antimicrobial properties, oranges could help treat chronic diseases, boost immunity, aid weight loss, and so many other health benefits.

Health Benefits of Oranges

It promotes proper functioning of the heart and shields it from serious diseases
It strengthens the immune system
It promotes healthy blood vessels
It prevents UV-induced skin damage
It moisturizes the skin and accelerates collagen production
It regulates blood pressure levels
It reduces the risk of megaloblastic anemia, a blood disorder that causes extreme fatigue
It lowers cholesterol levels in the liver and serum
It slows down sugar absorption and improves blood sugar levels
It promotes eye health
It reduces the risk of kidney stones
It improves insulin resistance and treats Polycystic Ovary Syndrome [PCOS] in women

4. Carrots

Carrots are yet another anti-inflammatory food you may want to consider.

To start with, Carrots contain an excellent amount of beta-carotene, antioxidants, fiber, and other vitamins/minerals that can help reduce the risk of certain diseases.

Additionally, it might interest you to know that carrots contain low calories and high fiber, meaning that it can help reduce excess weight – the leading risk factor for cardiovascular disease, diabetes, and some cancer types.

Health Benefits of Carrots

It facilitates vision health
It reduces the risk of certain cancer types [stomach, colon, prostate, lung, breast, etc.]
It improves skin appearance
It enhances hair growth
It supports weight loss
It prevents systolic blood pressure
It reduces the risk of type 2 diabetes
It improves glucose metabolism in people with diabetes
It boosts the immunity system
It improves bone health and prevents bone-related conditions
It boosts cardiovascular health
It improves liver health and eliminates toxins

5. Blueberries

Blueberries are rich in polyphenols that trigger antioxidant activity and may help reduce the risk of cancer and cardiovascular disease.

Again, the phytochemicals found in Blueberries – such as flavonoids, anthocyanidins, phenolic acids, and tannins – help to repair the damage caused by free harmful radicals in the body to improve overall wellbeing.

Additionally, studies reveal that blueberries can help prevent cancer as they reduce inflammation and regulate the growth of cells in the body.

Health Benefits of Blueberries

It strengthens the bones
It reduces wrinkles, age spots, acne and other signs of aging
It lowers “bad” LDL cholesterol levels
It prevents clogging of arteries and promotes heart health
It improves insulin sensitivity in people with obesity, diabetes and other related health conditions
It prevents certain cancer types
It improves cognition and prevents degenerations
It reduces belly fat
It prevents chronic inflammatory diseases

6. Avocados

Avocados are excellent sources of heart-healthy monounsaturated fats, fiber, and potassium while it contains a very limited amount of sodium.

Avocados also contain polyphenols, vitamins C, A, E, and B-complex, and other potent ingredients, which makes the fruit a must-have for any anti-inflammatory diet.

Health Benefits of Avocado

It improves “good” HDL cholesterol levels
It prevents heart attack, stroke and other cardiovascular diseases
It regulates blood pressure
It reduces the tension of blood vessels and arteries
It keeps the eye healthy and shields it against cataracts and other age-related macular degeneration
It nourishes the skin with essential vitamins and makes it glow
It relieves arthritis pain and inflammation in tissues, joints, and muscles
It improves liver health
It lowers the risk of VKDB in newborn babies
It combats harmful free radicals in the body

7. Almonds

Almonds contain an excellent amount of monounsaturated fats, vitamin E, manganese, magnesium, plant protein, flavonoids, potassium, calcium, copper, and other essential nutrients your body needs to function properly.

In some recent studies, it was discovered that regular almonds intake can help lower the risk of cardiovascular disease, considering the fact that it improves the fatty acids profile of the blood.

Health Benefits of Almonds

It prevents cardiovascular diseases and heart attacks
It prevents cognitive decline and supports the healthy neurological activity
It combats free radicals and reduces inflammation
It balances the glucose content in the blood, improves insulin resistance and prevents diabetes
It prevents weight gain and overeating
It controls the digestive enzymes and bile acid production
It aids digestion
It prevents inflammation and combats certain cancer types
It promotes strong, healthy bones and teeth.
It strengthens the immune system and boosts the digestive tract’s function

8. Cherries

Cherries are good sources of antioxidants, such as anthocyanins and catechins, which combat inflammation and protect the body from damages by pre radicals.

It also contains carbohydrates, calcium, protein, fiber,

Health Benefits of Cherries

It cures insomnia and improves sleep quality
It promotes a healthy joint function
It contains anti-inflammatory properties for combating cancer, aging signs, headaches, etc.
It controls blood pressure and heart rate
It promotes weight loss
It helps the body maintain the ideal PH balance
It boosts cognitive function
It speeds up recovery after exercise
It protects against Alzheimer’s disease
It lowers the risk of heart disease and colon cancer

9. Tomatoes

Tomatoes are among the nutritional powerhouses we have around.

The fruits are high in vitamin C, vitamin k, folate potassium, and most especially lycopene, a powerful antioxidant highly beneficial for reducing pro-inflammatory compounds related to certain forms of cancer.

Health Benefits of Tomatoes

It regulates blood clotting and controls bleeding
It prevents serum lipid oxidation and reduces the risk of cardiovascular diseases
It improves vision and prevents night-blindness and macular degeneration
It aids digestion and reduces the risk of gastrointestinal disorders
It reduces the tension in the blood vessels and arteries to prevent hypertension
It reduces the oxidative stress of type 2 diabetes
It protects the skin against UV-induced erythema
It relieves gallstones
It aids weight loss
It aids the formation of healthy bones, teeth, and gums during pregnancy

10. Kale

Kale is packed with a number of anti-inflammatory properties and contains myriads of phytonutrients and antioxidants that help shield the body against cellular damage.

That’s not all; kale is also a good source of amino acids, vitamins A, C, and K, fiber, magnesium, iron, calcium, to name but a few nutrients.

Health Benefits of Kale

It promotes healthy and radiant skin
It supports the digestive system
It improves energy levels
It strengthens the immune system
It prevents certain forms of cancer
It lowers the risk of developing cataracts and macular degeneration
It prevents atherosclerosis
It helps in reducing “bad” LDL cholesterol levels and also in increasing “good” HDL cholesterol
It keeps the blood sugar level in check
It prevents urinary stone formation