An anti-inflammatory diet helps your body regulate and reduce inflammation. Here are the best anti-inflammatory foods to eat and how they work.
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What Causes Inflammation?
Inflammation is the immune system's natural response to infections, disease, or injury. As the ailment subsidizes, inflammation reduces gradually, allowing the body to recover.
However, the immune system may malfunction, leading to persistent low-level inflammation, more commonly referred to as chronic inflammation.
Common causes of chronic inflammation include:
- Excess Fat
- Chronic stress
- Smoking
- Frequent exposure to toxic waste
- Alcohol abuse
- Autoimmune diseases
- Chronic infections
What Is An Anti-Inflammatory Diet?
Foods rich in antioxidants and omega-3 fatty acids are the main components of the anti-inflammatory diet.
Although vital for bone health, brain function, and metabolism, foods rich in omega-6 fatty acids can increase inflammation. Sugar and refined grains with a high glycemic index can also increase inflammation. This includes most processed foods, vegetable oils, meats, and more.
To keep inflammation under control, you need a healthy balance of omega-6 fatty acids and omega-3 fatty acids. You can accomplish this equilibrium by adding anti-inflammatory foods to your diet.
Anti-Inflammatory Foods List
Foods that fight inflammation include whole foods, fresh fruits, and vegetables. Most plant-based anti-inflammatory foods are potent antioxidants. When fried, some foods can trigger the formation of inflammation-causing free radicals. Below is an anti-inflammatory foods list that can help reduce your risk of chronic inflammation.
Green Tea
Packed with a range of helpful nutrients, green tea is one of the healthiest beverages. Research shows it can help reduce the risk of several health and cognitive conditions.
Studies link green tea's health benefits to its antioxidant and anti-inflammatory properties. Epigallocatechin-3-gallate (EGCG) in green tea inhibits inflammation by regulating pro-inflammatory cytokine production.
Mushrooms
Truffles, shiitake mushrooms, and portobello mushrooms are a few of the edible and commercially grown varieties of highly nutritious mushrooms. These mushrooms are rich in B vitamins and low in calories.
Mushrooms also contain phenols and other antioxidants that help regulate inflammation levels. Lion's mane mushroom has unique benefits; it's known to help reduce low-grade inflammation linked to excess fat.
Berries
Various berries contain antioxidants known as anthocyanins which have anti-inflammatory properties and can reduce the risk of diseases. Berry consumption facilitates the production of natural killer cells (NK cells), which control the normal functioning of the immune system.
Studies show that those who incorporate berries into their diet register lower levels of inflammatory markers linked with chronic diseases.
Turmeric
Turmeric is a plant-based spice that contains curcumin, a potent anti-inflammatory compound. Research shows that turmeric helps regulate inflammation-associated conditions.
A study shows that those who have metabolic syndrome and consume a gram of turmeric combined with black pepper daily exhibit a reduction in inflammation. Research supports the intake of supplements containing isolated curcumin for a more effective result for inflammation.
Fatty Fish
Fatty fish are rich in protein and omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—which help reduce inflammation. Most fish contain some omega-3 fatty acids, which the body uses for its anti-inflammatory effects. Here are some of the best sources of omega-3 fatty acids:
- Anchovies
- Salmon
- Mackerel
- Sardines
- Herring
Omega Supplements for Men
If you want to try an omega supplement, Mdrive Omega contains Omega 3-6-9 fatty acids in easy-to-swallow capsules to supplement your diet.