Inflammation is the body’s reaction to a foreign substance as a way of protecting itself from harm; however, there are multiple cases when there’s a swelling in the body not because of invaders but due to underlying health conditions. Inflammation in the body is sometimes attributable to cancer, arthritis, Alzheimer’s disease, and heart problems. Studies have shown that the best way to fight inflammation is by filling your diet with foods that prevent swelling.
Here is a list of anti-inflammatory foods:
Nuts
Nuts like almonds are filled with omega-3 fatty acids: (eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA). They are polyunsaturated fats which are the healthiest forms of fats. Nuts prevent clogged arteries which cause heart diseases and fights inflammation in the body. Walnuts have high alpha-linolenic acid content which helps to lower the production of C-reactive protein which triggers swelling. Nuts help to reduce blood pressure, blood sugar, and cholesterol levels to improve overall health. [1]
Fruits
Fruits are packed with multiple nutrients to nourish your body and boost immunity to diseases. The berry fruits like strawberries, blackberries, blueberries, and raspberries contain high levels of antioxidants called anthocyanins that help to combat oxidative stress, thereby reducing the risks of inflammation-related diseases.
Avocados are filled with monounsaturated fats, preventing inflammation, and nutrients such as magnesium, fiber, and potassium. They contain antioxidants called tocopherols and carotenoids, which slows down the growth of cancerous cells and may induce their deaths.
Grapes contain anthocyanins the reduce inflammation in the body, and red grapes have resveratrol – a compound which prevents excess production of pro-inflammatory molecules called cytokines. Cytokines are responsible for signal transmission among cells anytime there’s an irritant.
Cherries contain catechin and anthocyanin antioxidants that help to prevent inflammation. Catechins help to relieve inflammation in the digestive organs, which causes inflammatory bowel diseases. [2] [3]