9 foods which help fight inflammation

Here are a mix of fruits, meat, veggies, etc which can help reduce and fight inflammation.

By: Akansha Jhalani | | Published: June 30, 2014 3:37 pm

Inflammation is our body’s first response by the immune system to fight infections, bacterial attacks. Acute inflammation is our body’s innate defence mechanism but chronic inflammation can be a reason or an underlying factor for various diseases and disorders like cancer, diabetes, heart disease, arthritis and many more. Also Read - Get instant relief from cold with ginger!

Chronic inflammation is caused by a spectrum of possibilities like an imbalanced diet, faulty lifestyle, stress, obesity, consumption of saturated fats and simple sugars, lack of physical activity, pollution and many more. Optimum nutrition and consumption of some specific foods can help prevent, reduce or combat inflammation. Here is a list of foods to be included to reverse inflammation. Also Read - Weight loss: This is how ginger diet will help you battle the bulge

1. Papaya Also Read - Optimism can reduce stroke severity, inflammation

Papaya, also known as the angel’s fruit, should make it to to your daily menu for many reasons. It is an excellent source of vitamin C, vitamin A, folate, B vitamins, lycopene and other minerals. Papaya with the powerful antioxidants, vitamins and minerals posseses inflammation-reversing properties.

2. Fish

To reduce the risk or prevent the body from various ailments, it is very necessary to choose the right type of fat and cut down on the consumption of fats in general. Consuming good fats and eliminating the bad fats from the diet is very essential and may help reverse chronic inflammation. Consumption of fatty fishes like salmon, tuna and sardines can help fight inflammation due to its omega -3 fatty acids.

3. Ginger

Ginger has been used for its medicinal properties and is quite a favourite for its flavour and aroma. So what’s so great about this root? It prevents everything from migraines to cancer! Ginger is rich in the functional compound gingerols, which due to its inflammation-fighting ability treats an array of infections and diseases like cold, pain from arthritis, etc.

4. Avocado

Avocado can be termed as the anti-inflammation superstar! It is excellent in protecting your cells against inflammation and free-radical damage. Avocado is considered as one of the healthiest foods on the planet due to the presence of phytosterols, various carotenoids, omega-3 fatty acids, vitamin C and E and other minerals. These nutrients help keep cholesterol levels in check, has anti-ageing properties, reduces the risk of strokes, fights cancer and many more!

5. Nuts

Nuts with their amazing fatty acid profile, fibre content, calcium and vitamin E help avoid any damage to the body due to inflammation and also accelerate repair to maintain optimum health. The alpha-linolenic acid from walnuts and almonds are known to calm the inflammation and thus protect the body. Have a handful of mixed nuts every morning to keep inflammation at bay.

6. Turmeric

Turmeric is a very popular spice known to have some amazing benefits. Called haldi in Hindi, it attains it’s status due to the compound circumn and has antioxidants and anti-inflammatory properties. Turmeric is used for wound healing, to subside joint pains, dental problems and cold. Circumin also has anti-cancer properties as it prevents tumour growth. Add a pinch of this ingredient in your curries.

7. Green leafy vegetables

Green leafy vegetables have a range of powerful antioxidants and are a good source of dietary fibre, iron, vitamin C, magnesium and potassium. The alkaline minerals and antioxidants helps relieve and alleviate inflammation. Greens are ideal for weight management, reducing the risk of cancer and heart disease and maintain bone health. They help in regulating blood clotting, prevention against osteoporosis and inflammation. And guess what? They are almost carb-free.

8. Cayenne pepper

Cayenne pepper or lal mirch with its functional compound called capsaicin helps fight inflammation. Peppers for centuries have been used to treat pain, inflammation, headaches, migraine and sore throat. They help increase blood circulation, reduce soreness and fight pain. Turn up the heat in your food with peppers to combat inflammation.

9. Berries

Berries are tagged as superfoods because of them being low in fat and calories, high in fibre and the presence of a range of antioxidants. Berries protect the body from inflammation and shield it from the damage caused by free radicals that harm the cells. Consume 2-3 types of fresh or frozen berries to get a good supply of vitamins and minerals, antioxidants and fibre.

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Published : June 30, 2014 3:37 pm

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