Building An Anti-Inflammatory Diet
  • Explore Anti-Inflammatory Foods
  • Understand Benefits
  • What To Eat?
Building An Anti-Inflammatory Diet

Special Health Insurance Plan Starting @ Rs. 19/D*

  • No Medical Test+ upto 150% NCB
  • Multiple Restoration
  • Free Annual Health Checkup

(Save Upto 10%*on 2 yrs. premium)

Building An Anti-Inflammatory Diet

With more and more scientific studies coming to light, doctors and medical field experts are realizing that anti-inflammation can be fought not only through modern medicine but also through anti-inflammatory foods present in your kitchen. By building a diet capable of combatting inflammation you can avoid multiple health ailments and problems. Before we build an anti-inflammatory diet we need to understand what does this kind of diet do?

Every time your body suffers from an infection or illness your body starts protecting itself and your immune system starts working against the infection that has entered your body. Inflammation is a natural response to any kind of external factors such as chemicals, allergens, or pollen that may cause illnesses such as the common cold, flu, fever, or more. However, at times your body may not switch off the inflammation and it may persist for more than a few days even when your body is not fighting any external factors. Which is why we need to increase our intake of anti-inflammatory foods. This article will guide you through a variety of options that you can include in your regular diet in order to help combat inflammation caused by external factors.

What Are The Best Foods To Combat Inflammation?

We have compiled a list of the best anti-inflammation foods that will help you maintain your overall health and immunity.

  • Different Types of Berries

    Berries are a family of fruits that are packed with nutritional goodness and antioxidants and are treated to be one of the best sources to fight inflammation. Small in size and delicious in taste they are versatile and can be added to smoothies, fruit salads, and consumed diced and sliced. The various varieties of berries that help inflammation are:
    • Strawberries
    • Blueberries
    • Raspberries
    • Blackberries
    Berries are rich in anthocyanins which are known antioxidants to fight inflammation.
  • Brocolli, Spinach, and Kale

    Cruciferous vegetables such as spinach, broccoli, kale, and Brussels sprouts are all anti-inflammatory foods as they are directly associated with a decreased risk of heart ailments and developing cancer. Vegetables are rich in antioxidants which prevent oxidative damage of cells leading to a healthy heart and prevention of cancers.
  • Oily Fish Varieties

    Consuming fish will provide with you the essential omega-3 fatty acids that our body is incapable of producing. It is an excellent source of anti-inflammatory properties. The various fish varieties that are high in omega-3 fatty acids are:
    • Sardines
    • Salmons
    • Tuna
    • Anchovies
    • Mackerel
    Other than omega-3 fatty acids these anti-inflammatory food options are rich in EPA and DHA helping in the prevention of medical conditions like metabolic syndrome, heart ailments, diabetes, kidney ailments, and more.
  • Avocados

    Yes, the green buttery smooth fruit that every fitness influencer is promoting these days has seen massive popularity within the fitness community, but why? It turns out avocados are not only good for weight loss but also are among the best foods to combat inflammation. Avocados are high in potassium, magnesium, fiber, heart-healthy monosaturated fats, carotenoids, and tocopherols that are linked directly with the reduced risk of cancer.
  • Nuts And Seeds

    Nuts such as almonds, walnuts, and others are a rich source of micronutrients, macronutrients, and phytonutrients. They are rich in unsaturated fat and have a plethora of antioxidant and anti-inflammatory properties. Nuts are an excellent defense against oxidative stress that deteriorates our body cells because of free radicals preventing any cognitive and chronic illnesses.
  • Tomatoes

    A nutritional powerhouse tomatoes are packed with nutrients like Vitamin C, potassium, and lycopene, an antioxidant that is rich in anti-inflammatory properties. Cooking tomatoes in olive oil, another anti-inflammatory food source will help you absorb more of the lycopene in the tomatoes.
  • Turmeric

    Regarded as one of the best anti-inflammatory food sources it has been providing medicinal treatments since time immemorial. Every Indian household is aware of the powerful healing properties of this bright yellow-hued spice that is added to almost every recipe in India. It is rich in a compound known as curcumin, which is a powerful anti-inflammatory compound. Multiple research studies have shown that turmeric can avoid inflammation caused due to illnesses such as arthritis, diabetes, and other illnesses. Mixing one spoon of turmeric in warm milk every night before bed, not only improves the immune system of the body but also provides you with good quality sleep.

What Are The Benefits of Building An Anti-Inflammatory Diet?

There are multiple individuals who can benefit from building a diet to combat inflammation. As we age, our bodies are susceptible to diseases and illnesses caused by both internal and external factors. If you are young and can adapt to an anti-inflammatory diet it will help you in your later years. Individuals who can benefit from such a diet are people who are diagnosed with:

  • Arthritis
  • Psoriasis
  • Asthma
  • Colitis
  • Lupus
  • High Blood Pressure
  • Obesity
  • Diabetes, and many others.

Foods To Avoid Inflammation

There are various food items that must be avoided in order to avoid inflammation such as:

  • Processed food
  • Food high in Trans fat
  • Unhealthy Oils
  • Snacks and Chips
  • Excessive Alcohol
  • Processed desserts such as cookies, candies, and Ice creams

Wrapping It Up

Building a diet to combat inflammation may seem like a difficult task but it is quite the opposite. You do not need to make any extra efforts to procure the food sources that help combat inflammation just identify the ones that are present in your kitchen and refrigerator. Limit your intake of processed food and consume more healthy and green leafy vegetables and fruits.

Building An Anti-Inflammatory Diet: FAQs

1. What are the common foods to combat inflammation that you can consume?

You can consume berries like blueberries, strawberries, raspberries, cherries, and more. Along with it, you can also consume food items such as tomatoes, extra virgin olive oil, fatty fish such as tuna, sardines, and more.

2. What is the fastest way to combat inflammation in your body?

Eating a balanced diet and maintaining your physical health is the only way to maintain a healthy body. There is no immediate answer to combat inflammation but minor lifestyle changes including healthy food items and proper hydration can save you from inflammation.

3. What are the foods that should not be consumed in case of inflammation?

Processed food that is high in trans fat such as snacks, chips, cookies, sugary drinks, and packaged food, are all bad for inflammation.

Health And Wellness Articles

What is OPD Cover?

What is OPD Cover?March, 2022

Simran Kaur Vij

Written By: Simran Kaur Vij

Simran is an insurance expert with more than 3 years of experience in the industry. She may have all the answers to your insurance queries. With a background in Banking, she proactively helps her readers to stay on par with all the latest Insurance industry developments.