Best Anti-Inflammatory Foods You Can Eat

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Inflammation is a natural mechanism adopted by your body for getting protection from the attack of pathogens. If some injuries or wounds occur on your skin, different microbes can enter your body through them and lead to infections and various diseases. But your body will create inflammation in the injured area for preventing the spread of such microbes and other harmful chemicals produced by them thereby protecting your body from the health issues caused by them.

But when this inflammation becomes persistent, it will delay the healing process and lead to pain, stiffness, and other discomforts. Hence, it is important to control inflammation before it leads to other problems.

Also, inflammation is a trigger for many serious medical conditions. For example, inflammation present in the blood vessels is a major cause of heart diseases and stroke.

Additionally, many diseases can also lead to inflammation in different parts of the body. Arthritis, multiple sclerosis, cancer, gout, etc. are some of the common inflammatory-conditions that are found in people.

Drugs For Inflammation

Non-steroidal anti-inflammatory drugs (NSAIDs) are usually used for controlling inflammation. Some of the traditional NSAIDs that are commonly used include diclofenac, fenoprofen, etodolac, ibuprofen, meclofenamate, flurbiprofen, mefenamic acid, etc.

However, it is not advised to use them in the long-term because of the severe side effects they have. Hence, it is better to use some natural alternatives for controlling persistent inflammation caused by various diseases.

Fortunately, it is possible for you to effectively control inflammation through your diet, as there is a large number of anti-inflammatory foods for you to try. Such foods can be beneficial to naturally control inflammation and alleviate the risk of various conditions that can result from it.

The following are some of the best anti-inflammatory plant-based foods that you should include in your everyday diet for controlling inflammation.

Berries

Berries are among the top anti-inflammatory plant-based foods you can eat. There is a variety of berries you can include in your everyday diet including strawberries, blackberries, raspberries, blueberries, etc.

Berries are abundant in vitamins and minerals and have the capability to provide a wide range of health benefits.

The presence of anthocyanins, which is a form of antioxidant, makes berries one of the healthiest plant-based foods. These compounds are responsible for the wonderful anti-inflammatory effects elicited by berries.

Your body synthesizes natural killer cells (NK cells) that play a significant role in maintaining the health of your immune system. Studies suggest that blueberries help in the production of NK cells thereby improving the immune responses. Another study indicated that eating strawberries might be beneficial for controlling certain inflammatory markers related to heart diseases.

Broccoli

This is an extremely nutritious vegetable that is well-known for the wide range of health benefits it provides. It is a popular member of cruciferous vegetables that include kale, Brussels sprouts, and cauliflower.

Eating plenty of cruciferous vegetables can help to lower the chance of diseases like cancer and heart diseases. This ability of cruciferous vegetables might be related to the wonderful anti-inflammatory effects created by powerful antioxidants present in them.

Broccoli has high amounts of an antioxidant called sulforaphane that can control inflammation by lowering the levels of compounds like cytokines and NF-kB, which are found to drive inflammation.

Avocados

They are a great option to include in your plant-based meals because of the impressive nutrient profile these fruits carry. Some of the important nutrients present in avocados include magnesium, fiber, potassium, and heart-healthy monounsaturated fats.

Additionally, the tocopherols and carotenoids present in them can help to reduce the risk of cancer. Also, certain compounds in avocados are found to control the inflammation occurring in young skin cells.

Green Tea

Green tea is a popular drink because of the large number of health benefits it provides. It reduces the risk of different diseases including heart diseases, Alzheimer’s, cancer, obesity, and a lot of other conditions.

Many of the benefits provided by green tea are because of the presence of a substance known as epigallocatechin-3-gallate (EGCG) that has excellent anti-inflammatory and antioxidant effects. It can help to control inflammation by lowering the production of cytokine.

Peppers

Chili peppers and bell peppers are abundant in vitamin C and antioxidants that exhibit strong anti-inflammatory properties. The presence of an antioxidant called quercetin in bell peppers is found to control certain inflammatory markers. Also, ferulic acid and sinapic acid in chili peppers can reduce inflammation thereby improving your health.

Grapes

The high amounts of anthocyanins in grapes can reduce inflammation and lower the chance of different health conditions like heart diseases, Alzheimer’s, obesity, diabetes, eye disorders, etc. Hence, including these plant-based foods in your diet can be beneficial for improving your health by preventing the chance of a large number of diseases.

The plant-based foods listed above are wonderful options for people who want to control inflammation naturally. You can include them in your everyday diet to effectively alleviate inflammation and lower the risk of various health problems caused by it.