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Experts are of the view that the best way to take the edge off inflammation lies in the refrigerator, not in the medicine box. An ideal diet for your body should be inclusive of proper anti-inflammatory food items which can fight as well as prevent chronic inflammation. Such food items are rich in antioxidants, minerals, vitamins, and nutrients which boosts the body’s fight against free radicals.
Choosing the right anti-inflammatory food for the diet is very important because one wrong pick can accelerate the inflammatory disease process.
List of 15 Best Anti-Inflammatory Foods
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Turmeric is a superfood with antibacterial, anti-inflammatory, and anti-fungal properties. It constitutes a large portion of Curcumin, a nutrient used largely for conditions involving pain and inflammation. It works positively on high cholesterol, fever, heart diseases, arthritis, etc. When combined with black pepper, the bioavailability of Curcumin in Turmeric instantly increases.
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Berries are loaded with fibre, vitamins, and minerals. Berries such as raspberries, blueberries, and blackberries are rich in antioxidants called anthocyanins and flavonoids. Anthocyanins have anti-inflammatory effects on the body reducing the risk of diseases. And, flavonoids help in preventing cell-damage due to free radicals. You can add your favourite berries to desserts, smoothies, shakes, or salads and consume in your daily diet.
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Fatty fishes like Salmon are rich in Omega-3 fatty acids like EPA and DHA. These acids are known for reducing chronic inflammation which leads to metabolic syndrome, heart diseases, etc. The body absorbs these fatty acids and turns them into anti-inflammatory compounds named resolvins and protectins.
4. Green Tea
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Green Tea is by far the most rejuvenating beverage which detoxifies the entire mechanism of the human body. It is also one of the anti-inflammatory food items due to its high-antioxidant portion. It contains Epigallocatechin-3-gallate (EGCG) which is responsible for lowering pro-inflammatory cytokine production reducing inflammation and damage to cells due to free radicals.
5. Olive Oil
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Replacing your ordinary oil with Olive Oil could be the best decision you have ever made. It is one of the healthiest and most nutritious anti-inflammatory fat one can have. Olive oil is rich in heart-healthy fatty acids and antioxidants which prevent cell damage caused due to free radicals. It is a great source of Vitamin E and can lower LDL ‘bad’ cholesterol in the body.
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Adding a handful of Walnuts in your regular diet can help reduce LDL cholesterol, maintain blood pressure, and also improve brain health. Walnuts are content with omega-3 fatty acids, dietary fibre, and antioxidants which makes it a great anti-inflammatory food item. Add these to your smoothies, salads, shakes, or consume as it is for an enriching diet.
7. Green Leafy Vegetables
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We have been taught that Green Leafy vegetables are one of the most vital components of a balanced diet. These are rich in antioxidants and anti-inflammatory compounds such as flavonoids which can restore cellular health. Besides this, vegetables like Spinach, etc. contain vitamin E, A, and K, as well as potassium making them highly nutritious.
8. Chia Seeds
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Chia seeds are one of such power-stacked seeds with high amounts of omega-3 and omega-6. These have high dietary fibre content and protein content. Chia seeds are great for reversing inflammation, controlling cholesterol, and lowering blood pressure.
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Beetroots are highly recommended by experts for their high vitamin and mineral content. It contains an amino acid called betaine and phytonutrients which are great against inflammation. Beetroot juice is great for improving blood flow in the body. You can also use beetroot in your smoothies, or salad to amplify the nutrients instantly
10. Bell Peppers
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Bell Peppers are a great source of anti-inflammatory nutrients and other micronutrients such as vitamins, minerals, and fibre. These colourful veggies can be added to several dishes such as pasta, salads, and much more. Stuffed bell peppers can give a flavourful experience to your diet.
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Beans are great for a low-fat diet and have positive results on reducing inflammation. Adding beans in your regular diet can also help in lowering LDL ‘bad’ cholesterol in the body. These have a dense flavour which tastes great in salads and even in curries.
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Often disregarded in a regular diet, Broccoli is filled with nutrients and sulforaphane, an antioxidant which has positive effects on the reduction of inflammation. It is also rich in minerals like potassium and magnesium. Broccoli is one of the cruciferous vegetables which can lower oxidative stress and fight chronic inflammation.
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Avocados are rich in minerals like potassium, magnesium, fibre, and monounsaturated fats. It also contains a compound which is linked to reducing inflammation in young cells. Also, Avocado smoothies are regarded as beneficial inclusion in a keto-friendly diet.
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Besides a deliciously tangy, citrusy, sweet flavour, Pineapples are regarded as one of the anti-inflammatory foods to add in your regular diet. It contains bromelain, an enzyme which can improve protein digestion. It’s a very tasty fruit which can be added in desserts, shakes, and juices.
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Quite a common name in the Indian cuisine, Tomatoes are rich in lycopene which is a nutrient good for reducing lung inflammation.
These were some anti-inflammatory foods you should be eating regularly. You can always experiment with the recipes to savour an excitingly nutritious dish every day.