announcement

Share diet and nutrition tips in the Stories format.

Anti-inflammatory Foods List

Anti-inflammatory Foods List

Inflammation inside the body can lead to heart diseases, diabetes, arthritis, or Alzheimer's disease. However, there are many foods that can help to prevent health hazards related to inflammation. This article provides an anti-inflammatory foods list, which will not only reduce inflammation, but also help to maintain good overall health.
Gaurav Shimpi
Last Updated: Jun 3, 2018
Inflammation is the first reaction by our immune system, in the form of redness, swelling, and pain. Inflammation is the primary defense mechanism of our body against microorganisms and allergens. Inflammation is beneficial, but in some cases there is inflammation inside the body, even in the absence of any microorganisms or foreign substances. This can prove fatal.
Chronic inflammation can lead to heart diseases, type 2 diabetes, and various autoimmune diseases like lupus, rheumatoid arthritis, and multiple sclerosis. There are various anti-inflammatory drugs available in the market, but they can lead to various side effects. So, including natural anti-inflammatory foods in your diet, is the best way to avoid inflammation-related health hazards.
Obese people are more prone to inflammation in the body, so for them, eating an anti-inflammatory diet is inevitable. The list given below will not only help prevent inflammation, but also help in maintaining the overall health.
Vegetables
Vegetables are an important part of your diet. One should try to include, only organically grown vegetables in the diet. Use only olive oil for cooking vegetables, but mostly prefer eating steamed vegetables, also make vegetable soups a part of your diet.
  • Broccoli
  • Spinach
  • Cauliflower
  • Cabbage
  • Green Turnip
  • Green beans
  • Sweet potatoes
  • Asparagus
  • Mushrooms
  • Kelp
  • Brussels
  • Olives
Foods Obtained from Animal Sources
These foods, obtained from animal sources mainly include fish and poultry items, as they contain good quantity of essential omega-3 fatty acids along with other nutrients. However, processed or packaged animal products, which are rich in fat, must be avoided as they are a major cause of obesity.
  • Tuna
  • Sardines
  • Oysters
  • Salmon
  • Cod
  • Herring
  • Dogfish
  • Eggs
Fruits
Fresh fruits are rich in vitamins and other vital nutrients which are essential for the body. Fruits are also rich in fibers, hence form an important part of the diet.
  • Papaya
  • Blueberries
  • Apples
  • Guavas
  • Strawberries
  • Grapes
  • Pumpkin
  • Watermelon
  • Plums
  • Tomatoes
  • Peaches
  • Mulberries
Some Other Foods
Along with the above foods, the list also include grains, nuts, and dry fruits which help to prevent inflammation and provides the body with much-needed energy.
  • Brown rice
  • Barley
  • Turmeric
  • Walnuts
  • Almonds
  • Cocoa
  • Legumes
  • Soybeans
  • Lentils
Foods to Avoid
Foods that can worsen inflammation are listed below, especially foods high in hydrogenated oils, sugars, and fats. It is best to avoid such foods completely from the diet.
  • Junk foods
  • Alcohol
  • Soft Drinks
  • Fried foods
  • Hydrogenated oils and their products
  • Excess sugar
  • Milk products high in fat content
Make sure you include the above foods in your daily diet, also drink plenty of water. Alter your habit of having coffee, by drinking green tea as it contains some antioxidants which are beneficial for the overall health of the body. A regular healthy diet along with daily exercise will help you lead a healthy life.
Disclaimer: This article is for informative purposes only, and should not be used as a replacement for expert medical advice.