8 Foods That May Help Reduce Inflammation Naturally

Inflammation is body’s natural response to infection or injury. While short-term inflammation supports body’s healing process, chronic inflammation can pose risk of several health issues like diabetes, heart ailments, arthritis, and digestion problems. According to Harvard Health, “Many major diseases that plague us - including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's - have been linked to chronic inflammation.” ¹

A healthy and anti-inflammatory diet can play significant role in managing and reducing inflammation naturally. Addition of anti-inflammatory foods to the daily diet can support overall health and fight inflammation effectively.

Foods That Can Reduce Inflammation  

1. Berries: You may include berries such as strawberries, blueberries, raspberries as they contain essential antioxidants namely anthocyanins. These compounds can offer strong protection to the cells from damage and alleviate inflammation. Berries are a rich source of vitamin C and fibre that you can add to your smoothies or breakfast bowls.

According to a study published in National Library of Medicine, “Leading anti-inflammatory diets contain increased proportions of fruits and vegetables. The positive impact of a diet rich in fruits and vegetables, leading to an overall reduction in morbidity and mortality in various cancers, has been widely published. Fruits and vegetables contain substances shown to be protective against cancer development, such as allium compounds, selenium, isoflavones, protease inhibitors, phytosterols, and folic acid.” ²

2. Fatty Fish: You should focus on the consumption of fatty fish like salmon, sardines, mackerel as they are an excellent source of omega-3 fatty acids. The healthy fats contain strong anti-inflammatory qualities. Omega-3 can decrease production of inflammatory molecules in the human body. Regular intake of fatty fish once or twice a week can also support heart health and decrease inflammation.  “To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils,” added the Harvard Health report. ¹

3. Turmeric: The spice has been extensively used for decades in many Ayurvedic medicines. It offers a strong compound namely curcumin that offers powerful anti-inflammatory properties and antioxidants. You may add turmeric to soups, curries, or lukewarm milk to support body’s natural defence system.  

4. Leafy Green Vegetables: You may include spinach, kale, and fenugreek leaves as they can provide necessary vitamins, minerals, and antioxidants. These nutrients can also protect the cells from oxidative damage and inflammation. Regular intake of leafy green veggies can enhance overall health and immunity.  

5. Nuts & Seeds:  Nuts such as almonds and walnuts can be highly beneficial for fighting inflammation. While seeds like chia seeds and flaxseeds are a vital source of healthy fats, antioxidants, and fibre. Walnuts and seeds are a great source of omega-3 fatty acids that can decrease inflammation naturally. You may add a handful of nuts to your daily diet.  

6. Olive Oil:  Extra virgin olive oil can offer one of the healthiest fats as it contains compounds that provide anti-inflammatory effects similar to some medications. You may use olive oil in salads or light cooking can support overall heart health and decrease inflammation.  

7. Green Tea:  It is rich in polyphenols and antioxidants, especially epigallocatechin gallate (EGCG). These compounds can reduce inflammation and protect cells from damage. You may drink one or two cups of green tea everyday to support overall health.  

8. Garlic & Ginger: They have been used extensively in traditional medicines for centuries. Garlic has sulfur compounds that can reduce inflammation while ginger offers anti-inflammatory properties. You may include them in your vegetables or warm milk to enhance flavor and support overall health.   

References

1. Harvard Health Publishing | Anti-inflammatory Diet

2. National Library of Medicine| Anti-inflammatory Diet

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.