Six Anti-inflammatory Foods You Must Include in Your Diet

December 18, 2019
Including anti-inflammatory foods in your diet can help you prevent having any health-related issues. Due to their nutritious value, you can strengthen your immune system and prevent multiple health problems.

What are the best anti-inflammatory foods you can have in your diet? Have you ever paid attention to how often you eat them and the amount your body requires?

What’s certain is that inflammation is associated with several health problems, such as high blood pressure, asthma, and diabetes.

Therefore, eating foods that decrease swelling is vital to prevent medium and long-term health problems. Even if today you’re very healthy and you haven’t experienced any of these problems, it’s never too early to prevent them.

Below, you can take a look at a list of anti-inflammatory foods that you should eat on a regular basis.

Six Anti-inflammatory Foods

1. Green leafy vegetables

Anti-inflammatory Foods

Any of the foods you serve on your plate, you must make sure it has a good portion of green leafy vegetables. They’re one of the best anti-inflammatory foods due to their antioxidants. When you consume them in a correct portion, they help your cells to regenerate.

In case you don’t live eating certain green vegetables, you can always prepare them in smoothies. This way, you’ll receive their nutrients in a more delicious and less boring manner.

Likewise, it’s a good idea to switch between several green leafy vegetables. Even though they’re similar, they may provide you with differences in nutrients.

2. Blueberries

These small fruits from the forest are another anti-inflammatory food that you should include in your diet as much as you can. In addition to being delicious, they can neutralize the effects of swelling caused by fatty foods or foods that are high in carbohydrates.

This neutralizing effect happens due to the fact that the berries are rich in flavonoids, a type of antioxidants that strengthen the immune system. Also, they’re a source of vitamin C and resveratrol, which are two compounds that can help reduce inflammation.

Due to all of these benefits, it’s recommended that you eat blueberries whenever you have cravings to eat something sweet. At the same time, you can use them to get rid of inflammation without any major complications.

Read this article, too: Lose Weight With These 5 Amazing Fruit Smoothies

3. Natural oats

Do you eat oats for breakfast? If so, what type?

If the answer is “yes”, then it would be a good idea to make sure you’re eating natural oats. This is because natural oats are an anti-inflammatory food.

In addition to being more inexpensive than flavored commercial oats, they’re very healthy for you. Natural oats can provide you with carbohydrates that pass through your stomach without causing it any harm. This type of carbohydrates help increase the growth of good bacteria and can reduce oxidation and inflammation.

In case you are dealing with problems of insulin resistance or diabetes, oats can help reduce this problem and the swelling. Make sure you have them in your diet!

4. Celery

Celery is a vegetable that’s delicious and easy to combine with other foods. Beyond its taste, it’s a good natural antioxidant and anti-inflammatory. That’s why it’s commonly found in recipes that are recommended to lower blood pressure and cholesterol levels.

A good time to eat it is when you are experiencing a bacterial infection or a potassium deficiency. If you eat processed foods on a regular basis, then celery is one of the anti-inflammatory foods you should include in your diet.

This is because processed foods are high in sodium, which is an element that can alter your health on a long-term basis. However, eating potassium neutralizes its effects. In general, it’s recommended to have a balance of potassium and sodium when eating.

5. Ginger

Anti-inflammatory Foods

Ginger has a chemical compound called gingerol. This chemical is known for reducing inflammation, and for being a great antioxidant and antibacterial food.

When it comes to swelling, gingerol helps decrease the discomfort caused by rheumatoid arthritis. Some ways to take advantage of its benefits include using it as an extract in the form of oil or directly from the root.

If you opt for the latter, you can drink it in an infusion or add a small piece of ginger to your smoothies. You can also take advantage of its characteristic taste in bread and soups in order to enhance your recipes.

6. Green tea

Check out this article, too: 6 Important Benefits of Drinking Green Tea

Green tea is the last anti-inflammatory food you should include in your diet regularly. This drink has become a favorite in recent years due to being very beneficial for your health.

Catechins are the compound that makes green tea a good choice for your health. These are a type of antioxidants found only in this drink that fight inflammation.

Now since you know which foods have anti-inflammatory effects on your body, make sure you include them in your diet. Let your food be your medicine!

  • Dugasani, S., Pichika, M. R., Nadarajah, V. D., Balijepalli, M. K., Tandra, S., & Korlakunta, J. N. (2010). Comparative antioxidant and anti-inflammatory effects of [6]-gingerol, [8]-gingerol, [10]-gingerol and [6]-shogaol. Journal of Ethnopharmacology.
  • Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010). Beneficial effects of green tea: A literature review. Chinese Medicine.
  • Mencherini, T., Cau, A., Bianco, G., Loggia, R. Della, Aquino, R. P., & Autore, G. (2007). An extract of Apium graveolens var. dulce leaves: structure of the major constituent, apiin, and its anti-inflammatory properties. Journal of Pharmacy and Pharmacology.