8 Powerful Anti-Inflammatory Foods For Fighting Inflammation Naturally

Inflammation occurs when your immune system directs the immune cells to attack microorganisms or any other foreign bodies that invade a body tissue. However, in some cases inflammation occurs persistently even in the absence of a foreign body. Such low grade inflammation damages the body tissues and is a leading cause of chronic ailments such as diabetes, arthritis, heart disorders, dementia and cancer. Your diet plays a key role in controlling the inflammatory response of your body. While certain foods such as refined carbohydrate, sugar, processed foods and unhealthy fats trigger production of pro-inflammatory compounds, foods with anti-inflammatory compounds help in lessening inflammation. They suppress activities of pro-inflammatory compounds that trigger unwanted inflammation.

The Following Foods Are Best Known For Their Anti-inflammatory Effect:

1. Fatty Fish

Imbalance in omega-3 and omega-6 fatty acids consumption promotes inflammation. Fish oil is a rich source of omega-3 fatty acids that help in negating the inflammatory effect of the omega-6 fats. The omega-3 fatty acids EHA and DHA suppress activities of the pro-inflammatory enzymes called cytokines and the immune cells known as leucocytes [1]. Studies have shown that people who eat 3 to 6 ounces of fatty fish thrice a week have a lower risk of inflammatory diseases.

2. Olive Oil

The monounsaturated fat rich olive oil is also known for its anti-inflammatory property. The antioxidant compounds found in olive oil help in combating inflammation [2]. The powerful anti-inflammatory effect of olive oil is primarily attributed to a compound called oleocanthal, which works in the same manner as non-steroidal anti-inflammatory drugs.

3. Tomato

According to studies, increased intake of tomato helps in lowering risk of inflammatory diseases. The anti-inflammatory effect of tomato is due to lycopene and other carotenoids and the phenolic compounds [3]. Furthermore, the antioxidant effect of the tomato compounds helps in lessening oxidative stress caused by the inflammation.

4. Berries

Berries such as strawberries, blueberries, raspberries, cranberries and cherries contain powerful anti-inflammatory compounds known as anthocyanins [4] . These are the same substances that give the berries their rich color. In addition to anthocyanins, there are a number of antioxidant compounds that help in fighting inflammation. For instance, polyphenols found in cranberries and strawberries and quercetin present in strawberries are anti-inflammatory compounds.

5. Dark Leafy Greens

Dark leafy greens such as mustard greens, kale, collard and chard help in fighting inflammation [5]. Regular consumption of at least one serving, which is equivalent to two cups of leafy greens, helps in lowering the risk of inflammatory diseases. Furthermore, they contain a number of vitamins that help in improving health.

6. Almonds

The anti-inflammatory effect of almonds is because of its high omega-3 fatty acid content. You can consume up to two 1-ounce servings of almonds per day [6]. Moreover, almonds are rich in fibers that help in increasing satiety and aid weight management. Vitamin E present in almonds helps in neutralizing the free radical activities that damage the body tissues.

7. Oat

To fight inflammation, add oat to your diet. Oat contains a compound known as avenanthramides that have anti-inflammatory as well as antioxidant property [7] . Studies have shown that the oat compound helps in inhibiting activities of pro-inflammatory chemicals associated with coronary heart disease.

8. Dark Chocolate

Dark chocolate containing at least 70% cocoa is known for its anti-inflammatory effect. The cocoa flavonoids help in suppressing the activities of pro-inflammatory mediators [8] . Furthermore, the antioxidant effect of the cocoa compounds helps in lessening oxidative stress triggered by the inflammatory response.