The human body has many immune responses which contribute to the healing process. Inflammation is one such process without which healing cannot be ensured. However, in conditions as rheumatoid arthritis, this can damage the body.
Inflammation in the body increases if a diet, that is rich in sugar and saturated fats, is followed on a regular basis. This can lead to pain in the joints, fatigue of the body, and can also result in damage to the blood vessels.
The popular foods that fight inflammation include:
Fish rich in fats
Fish which are rich in omega-3 fatty acids like salmon, tuna, and sardines are among the popular foods that fight inflammation in the human body. If you eat fish several times a week, inflammation in the body will definitely be under check. People who are not avid fish eaters can also use fish oil supplements which might help in lowering inflammation. The intake of omega-6 fatty acids should also be kept in check if you wish to keep inflammation in control.
If grains are consumed as whole grains and not as white bread, pasta, and rice, it will help keep the inflammation under check. Whole grains are a rich source of fiber and thus are included in the list of popular foods that fight inflammation in the body.
Dark leafy vegetables
Vitamins, especially vitamin E, has a key role in keeping inflammation at bay from the human body. If dark leafy vegetables as spinach and broccoli are consumed on a regular basis, this will reduce the incidence of inflammation in the human body and keep the person healthy.
Nuts are also one of the popular foods that fight inflammation from the human body and these nuts have antioxidants in large amount which can cure the inflammation-related problems. Nuts like almonds contain fiber, calcium, and vitamin E which fight off the inflammation signs in the human body.
The isoflavone found in soy is known to keep the inflammation levels low in women. However, you should ideally avoid consuming heavily processed soy as this contains additives and some preservatives which might prove detrimental to the health.
Milk products with low fat
Milk products can be a trigger for inflammation, particularly in conditions when people have an allergy to casein. However, if the body can tolerate, it is good to consume low fat and non-fat containing milk products. Yogurt also contains probiotics which always helps in reducing inflammation related to the gut.
Colorful pepper, squash, and tomatoes are known to have a high level of antioxidant vitamins and are a rich source of capsaicin which is a chemical and is known to reduce the incidence of inflammation and pain in the human body.
Tomatoes are also known to reduce inflammation in human beings. Tomatoes are a rich source of lycopene which reduces inflammation in the lungs and other body parts. If cooked tomatoes are consumed, it is a much better option as it is one of the foods that fight inflammation as this results in the production of more lycopene. A study has also found out that consumption of tomato juice also reduces the systemic inflammation in the body.
Beets and beetroot juice are also one of the popular foods that fight inflammation and can also offer protection against heart diseases and cancer.
Turmeric and ginger
Turmeric and ginger which are common spices are known to possess anti-inflammatory properties. Ginger also reduces inflammation in the human gut, especially when it is consumed in the supplement form.
Onions and garlic
Pungent vegetables are always known to be a good source of inflammation-reducing agents. Garlic contains organosulfur which lowers the production of substances which boost the production of inflammation-related components.
Quercetin which is a flavonoid used in onion also helps in inhibiting the production of inflammation-causing factors particularly in case of arthritis. Some people are also advised to consume raw garlic or let the crushed cloves be left that way for around 10 minutes before these are cooked. These people for reducing inflammation in the body are also advised to use yellow or red onions instead of white onions or other varieties which are sweet.
Fruits can always fight inflammation as these are rich in antioxidants and fiber. However, berries have strong anti-inflammatory benefits as they contain anthocyanin. Blueberries also protect against inflammatory intestinal disorders and also lower the blood pressure while reducing heart attack risks.
In a presentation given by the Oregon Health and Science University in 2012, it was found out that tart cherries contain high anti-inflammatory content than any other food item. Tart cherry powder is also known to be among those foods that fight inflammation.
Maintaining a healthy lifestyle also contributes to the reduction of inflammation levels in humans. There is also a range of medications which can be tried in case natural remedies for inflammation do not work.