Best Food To Reduce Inflammation

If you’re struggling with inflammation, one of the best ways to fight back is to assess what you’re putting into your body nutritionally.

When your body recognizes any foreign bodies, from chemicals to microbes to pollen, it’s normal to trigger an inflammatory response.

Unfortunately, when inflammation continues unchecked, it can bring about serious pain and discomfort along with it.

Check out these 10 foods you should be eating more of if you want to reduce inflammation in your life.

  1. Avocados
  2. Berries
  3. Dark chocolate and cocoa
  4. Extra-virgin olive oil
  5. Fatty fish
  6. Garlic
  7. Mushrooms
  8. Nuts
  9. Tomatoes
  10. Turmeric

1) Avocados

Avocados are often touted as a superfood but what makes them so good for you?

Well, they’re rich in both magnesium and potassium while also packed with fiber and loaded with all the good heart-healthy fats you need. Avocados also contain carotenoids, compounds known to reduce the risk of certain cancers.

Other  beneficial compounds found in avocados have been shown to lower inflammation.

2) Berries

Berries are crammed with vitamins, minerals, and fiber.

Blackberries, blueberries, raspberries, and strawberries are all especially good examples of berries that can reduce inflammation.

It’s primarily the antioxidants known as anthocyanins in berries that deliver such powerful anti-inflammatory effects.

Consuming plenty of blueberries helps your body to optimize the production of NK (natural killer) cells in the body. These NK cells help with proper functioning of the immune system. A study showed that daily consumption of blueberries leads to a dramatic increase in the NK cells produced.

Eating strawberries regularly is also associated with reduced inflammation, particularly in those struggling with weight issues.

3) Dark chocolate and cocoa

As well as tasting decadently rich, dark chocolate can also help to bring down inflammation due to the antioxidants  it contains.

It’s the flavanols in dark chocolate that can reduce inflammation.

They serve to Look for chocolate containing a minimum of 70% cocoa to really supersize the inflammation-based benefits you could receive while also improving your artery health.

4) Extra-Virgin Olive Oil

Extra-virgin olive oil is among the very healthiest of all fats. Laden with monounsaturated fats, extra-virgin olive oil is a mainstay of the classic Mediterranean diet and capable of delivering a shower of health benefits.

This premium type of olive oil has been linked to reduced heart disease and a lowered risk of brain cancer.

Olive oil also contains oleocanthal, an antioxidant with effects similar to those delivered by anti-inflammatory drugs like ibuprofen.

5) Fatty Fish

All fatty fish are a superb source of protein. Fatty fish also provides EPA and DHA, long-chain omega-3 fatty acids.

Salmon, sardines, mackerel and anchovies are among the best fatty fish for helping to reduce inflammation.

6) Garlic

Garlic might leave your breath less than fresh but it certainly compensates by delivering a range of powerful health benefits.

If you’re struggling with inflammation and swollen joints, pep up your Italian recipes with plenty of garlic.

7) Green Tea

Green tea is hands-down one of the very healthiest drinks out there.

As well as lowering your risk of cancer, heart disease, and Alzheimer’s disease, green tea can also help to counter inflammation but how does it do this?

Well, it’s the EGCG (epigallocatechin-3-gallate) in green tea that exerts antioxidant and anti-inflammatory properties.

8) Mushrooms

Mushrooms are riddled with B-vitamins and minerals while also very low in calories.

The phenols and other antioxidants in mushrooms make them powerfully anti-inflammatory, too. 

A type of mushroom called lion’s mane could reduce some obesity-related inflammation.

9) Tomatoes

The tomato is a true nutritional sledgehammer Packed with vitamin C, potassium, and antioxidants, tomatoes can help to bring down inflammation as well.

Containing lycopene, this compound has potential anti-cancer effects as well as reducing instances of inflammation. You can maximise these effects by cooking your tomatoes in olive oil.

10) Turmeric

Last but not least, turmeric is a spice frequently used in Indian cuisine and now famous throughout the world for its inclusion in curries.

Turmeric contains curcumin, a compound with powerful anti-inflammatory effects. As well as reducing inflammation, turmeric can also help with arthritis, diabetes, and other serious health conditions.

Weave some of this vibrant and healthful spice into your cooking and keep inflammation at bay the easy way. Increase the way it absorbs into your body by consuming turmeric with black pepper.

Final Thoughts

Ultimately, you can eliminate inflammation with a pain doctor located in Gilbert, Arizona.

Bookmark our blog before you head off and call us today at 480-550-9393 if you need an appointment with a pain specialist.