Foods Included in the Anti-inflammatory Foods List

Inflammation is basically the primary symptom of most diseases that afflict humanity. Diseases, for example, that end in the syllable “itis” are indicative of an inflammation. Examples of such diseases include conjunctivitis (inflammation of the conjunctiva), arthritis (inflammation of the joint), bronchitis (inflammation of the bronchial tube), and many other countless diseases. By remedying inflammation, there is a big chance that a disease will disappear and eventually be cured.

Inflammation may be rooted in an imbalance within the human body. Pathogens that lodge into the body readily multiply inside the body and eventually tip off the balance within. The immune system reacts by trying to contain these pathogens, and in this tug of war, inflammation ensues. Hence, inflammation is greatly associated with the drive of the immune system to bring back physiological balance or homeostasis.

There is an onset of bodily imbalance, in some cases, because of the food that we regularly eat. Too much supply of sugar, for example, may tip off the balance of nutrients within the bloodstream leading to inflammatory diseases. Eating processed food more often also contributes to this imbalance. On the other hand, eating the right food on a regular basis can help the body maintain homeostasis, and for this reason, we need to be wary of the food that we usually eat. There are also foods that fight inflammation and these foods are usually rich sources of anti-oxidant, essential fatty acids, and necessary trace minerals. Antioxidant, omega-3 fatty acids, and some minerals do the following to the body:

  • Antioxidants inhibit molecular oxidation. Oxidation is a chemical reaction that is responsible for the production of free radicals. These free radicals cause chain reactions that are injurious to cells and may cause inflammation. Antioxidants terminate and stop these chain reactions. Hence, you should include those foods that are rich in antioxidants in your anti-inflammatory foods list.
  • Omega-3 fatty acids are powerful against inflammation. In a 2013 study and systematic review, evidence was found that omega-3 fatty acids can help lower the level of inflammation. Moreover, omega-fatty acids from fish and other marine sources decrease the inflammation markers like interleukin 6, TNF alpha, and C-reactive protein.
  • Essential minerals and vitamins are also necessary to fight inflammation. Some of these vitamins and minerals include vitamin A, Provitamin A, vitamin B, vitamin C, vitamin E, vitamin K, Coenzyme Q10, Glutathione, and Magnesium.

Foods that are rich in these three essential nutrients should comprise your anti-inflammatory foods list. To make it easy for you to find create this anti-inflammatory foods list, we have deemed it proper to provide you with a comprehensive anti-inflammatory foods list.

Celery

 

celeryCelery, scientifically known as Apium graveolens is seldom given much attention by many people. The seed of this plant is used to spice up our food and its extract is used as herbal medicine. However, behind our constant use of celery as food spice lies the great anti-inflammatory benefits of celery. It has unique non-starch polysaccharides like the apiuman that seems to be very valuable in controlling the inflammation within the digestive tract. It also contains powerful antioxidants like flavonoids and vitamin C. There are other antioxidant nutrients in celery like those of lunlanin, psoralen, and gergapten. These antioxidants are further supported by phenolic nutrients derived from celery. Celery is also rich in vitamins and minerals that could decrease inflammation such as those of vitamins A, B, C, D K, and minerals like Magnesium and Potassium. One caveat, however, against consumption of celery is this: that you should not eat celery if you have allergic reaction to it.

 

Broccoli

 

broccoliBroccoli is popular for its awesome nutritional value, and this nutritional value is no secret at all. Broccoli is high in minerals like magnesium and potassium. It is also rich in antioxidants like Vitamin C. Moreover, it has vitamins K, B1, E and other vitamins. It also has carotenoids and flavonoids that are helpful in checking inflammation. All these ingredients make Broccoli an ideal food for lowering oxidative stress and helping the body decrease inflammation.

 

 

Pineapple

 

pineappleWe all know about this juicy and delicious tropical fruit, and upon tasting it, we readily feel that it has so much nutritional value to offer. Well, pineapple is a veritable anti-inflammatory food. It is rich in antioxidant with its supple amount of vitamin C. It also has a high supply of vitamin B1, potassium and manganese, and has phytonutrients that could help reduce inflammation and symptoms of diseases.  It is definitely one of those foods that improves immune system, enabling it to minimize inflammation. Pineapple has powerful bromelain which improves heart functioning and is used as alternative to those taking aspirin. Based on studies conducted on the effects of bromelain extract, Bromelain appears to manifest anti-inflammatory properties. These studies likewise show that it could be a potential remedy for osteoarthritis.

 

Salmon

 

salmonSalmon is considered as one of the food that offers great relief for inflammation. It is surely an awesome source of Omega-3 fatty acids which is considered as one of the primary anti-inflammatory substances available to us. Omega-3 fatty acids have been shown to reduce inflammation and decrease the chances of developing inflammatory disease. It also has bioactive protein molecules and amino acid that support the development of joint cartilage. These molecules also enable greater insulin effectiveness and reduce inflammation in the human digestive tract. Other health benefits concomitant with salmon consumption include decreased cancer risk, improved eyesight, and reduced risk of developing cardiovascular diseases.

 

 

Ginger

 

gingerThis herbaceous perennially growing plant is one of the most potent anti-inflammatory food out there. Although a key ingredient in our food, it has also been used in curing allergies and other diseases. Ginger is rich in antioxidant with its vitamins C, B1, and other vitamin contents. It is also rich in minerals like magnesium and potassium which are necessary for reducing inflammation. Yet, the main benefit of ginger is its ability to boost the human immune system.

 

 

Momordica Charantia or Bitter Melon

 

Momordica Charantia or bitter melon is a superfood that is seldom given much attention by those who prepare diets. Yet, this tropical plant has plenty of medicinal benefits. It is definitely rich in antioxidant with its supple amount of vitamins C, B1, E, K. Traditionally, it has been used to treat diabetes, stomach ache, cough, respiratory diseases, skin diseases, ulcer, gout, rheumatism, and many other diseases. It also appears to have ingredients that could be used for treating cancer, HIV, AIDS, fever, and other infections.

 

 

There are other foods that should be included in the anti-inflammatory foods list like those of beets, blueberries, bone broth, turmeric, walnuts, coconut oil, moringa, chia seeds. Moreover, the anti-inflammatory foods list is growing in number as more studies are conducted on foods and drinks that could be potential remedies for inflammation within the human body.