10 Foods That Fight Inflammation
Chronic inflammation is a major health issue that can lead to all sorts of diseases, including the most feared ones like cancer, diabetes, heart disease and dementia. There are several factors that affect the likelihood of chronic inflammation occurring in our body, and they include diet, stress, and ageing. Whilst we can’t really do much about the ageing thing, we are in full control of the others. Finding time for relaxation and leisure, exercising, and getting enough rest are among the sure-fire ways to beat stress. But what about diet? What should your diet be like to fight inflammation?
A well-balanced diet that is rich in whole foods is a great diet against chronic inflammation. Below are some of the best foods that are known for their anti-inflammatory properties:
Salmon
Omega-three fatty acids are healthy compounds that have been proven to help fight inflammation. Salmon contains EPA and DHA – two powerful omega-threes that give you protection against cancer, heart disease, asthma, and autoimmune diseases.
Kale
Kale is a rich source of vitamin K, which is also known as an anti-inflammatory powerhouse. It also contains omega-three fatty acids. Just a cup of kale already supplies your body with 10% of the recommended daily intake of the good fats! And since this vegetable is really low in calories, you can always have an extra cup.
Dark Leafy Greens
Apart from kale, dark leafy vegetables like spinach, broccoli and collard greens are also a must-have in your diet. Studies show that the vitamin E present in these super foods are good at fighting pro-inflammatory molecules called cytokines. They also a rich source of other anti-inflammatory nutrients like calcium and iron, and disease-fighting phytochemicals.
Peppers
Peppers not only add more flavour to our food, but also helps fight inflammation due to its antioxidant content. Bell peppers are available in a variety of colours which indicate their antioxidant properties, whilst hot peppers like chilli and cayenne are rich in capsaicin, a chemical that reduces pain and inflammation.
Tomato
Tomatoes are abundant in lycopene – a natural compound that has strong anti-inflammatory and antioxidant properties, which make it a superfood. Lycopene is also associated with lower risk of cancer.
Blueberries
The anthocyanin – the blue pigment which give blueberries its colour – is a powerful antioxidant that is great at fighting inflammation. Research shows that blueberry consumption may not only help reduce oxidative stress, but also increase anti-inflammatory cytokines and natural killer cell counts.
Whole grains
The reason why whole grains are considered anti-inflammatory foods is because they are high in fibre, which helps reduce levels of C-reactive protein, a marker of inflammation in the blood. But according to a 2013 study by Harvard University, not all products labelled as “whole grains” are healthy. Always opt for those that contain less sugar.
Nuts
Nuts, particularly almonds, are rich in fibre, calcium, and vitamin E which help your body fight off and repair the damage caused by inflammation.
Tofu and Soy Products
Soy-based foods like tofu and edamame are rich in anti-inflammatory oestrogen-like compounds called isolflavones, as well as omega-3s.
Tart Cherries
Tart cherries are very high in antioxidants, which do not only combat inflammation but also help repair the damage caused by it. In one study, runners who drank tart cherry juice had less inflammation and recovered faster than those who didn’t drink the juice.
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