7 Anti-Inflammatory Superfoods: Wellness On Your Plate

Written by Dr. Amber Jones

All of us have certainly experienced some form of inflammation. Perhaps in the form of a sore throat, intestinal disease, or an insect bite. Nowadays, more and more people, especially young people, suffer from chronic diseases such as multiple sclerosis, arthritis, rheumatism, and inflammatory bowel diseases.

These diseases are all caused by inflammation in the body which is the main driver of the disease process. In this article, you will learn about some anti-inflammatory foods that are good for the body.

We distinguish between acute inflammation and chronic inflammation. Defense reactions directly occur in acute inflammation, this is the difference.

For example, following insect bites, the skin around the bite turns red and swells. 

Chronic inflammations are often considered more dangerous because they do not have a direct trigger or, at least, they go unrecognized for a long time. If inflammation continues to go unnoticed in your body for a long time, it will weaken your immune system in the long run. Inflammation in the body can damage organs depending on the inflammatory size and source.

Which foods have a pro-inflammatory effect?

Anti-Inflammatory Foods

Reduce the intake of the following foods to prevent inflammation

Sugar: whether white, brown, with agave syrup or coconut blossom sugar. Sugar promotes inflammation. Be careful, because it is present in large quantities in many foods, especially processed products.

White flour products: people who eat a lot of white flour products stimulate the growth of pro-inflammatory gut bacteria. This can increase the risk of obesity and inflammatory bowel disease among other illnesses.

Trans fats: this hydrogenated fat is mainly found in fried food, sweets, and sweet pastries. If you want to fight inflammation, you must therefore limit your consumption of fries, croissants, and sweets.

Excessive meat consumption: sausages and processed meat are also among the foods that promote inflammation. Processed meat and sausages contain advanced glycation end products (AGEs), which react with cellular structures and are involved in the development of various inflammatory diseases.

How does inflammation occur?

This is one mechanism that acts as body defense. Everything that goes into our body is checked by the body’s immune system. If it is classified as an intruder as dangerous, the immune system signals the danger, and the defense is immediately activated. Its goal is to eliminate the danger as quickly as possible.

If the immune defense is fast and strong enough, we remain healthy and feel almost nothing from the defense process.

However, if the system is weakened or the germs are very persistent, we get sick. For example, when you catch a cold virus, the mucus membrane of your nose and throat swells, you get cold, you become hoarse and you have trouble swallowing. They are an indication of immune system effectiveness in your body.

Inflammation of the mucous membrane prevents viruses from further damaging the tissue. Chronic inflammations, unlike acute inflammations, are difficult to recognize. They generally move silently. Even if you don’t notice anything for a while, the immune defense is constantly in action, which consumes a lot of energy.

What foods fight inflammation?

While many processed foods promote inflammatory processes in the body? Natural, fresh foods can stop existing inflammations and counter new ones. They contain certain ingredients that have particular anti-inflammatory effects.

1. Turmeric, Fennel, Ginger 

Turmeric, ginger, and fennel essential oils contain essential oil that fights inflammation. They have been used for centuries, particularly in the Ayurvedic tradition, to treat inflammation.

In addition to essential oils, the yellow pigment curcumin in turmeric acts as an anti-inflammatory. Turmeric complex contains natural active ingredients that promote optimal health and well-being. We recommend taking 2 to 6 capsules per day to benefit from the anti-inflammatory effects.

2. Garlic And Onions 

The odorous sulfur compounds allicin and quercetin not only have an anti-inflammatory but also an antibacterial effect. They therefore protect against infections. Raw onions are even more defensive against infections than cooked onions. 

3. Blueberries 

The color-given element in anthocyanin has anti-inflammatory properties. The antioxidants in berries eliminate radicals stopping oxidative processes and protecting cells.

4. Green Leafy Vegetables 

These are growing vegetables like chard and spinach very rich in chlorophyll.

This plant pigment helps the liver eliminate heavy metals and environmental toxins that promote inflammation. Leafy and green vegetables are also rich in minerals like vitamin C, and iron which help in immune system building.

5. Glycosides From Mustard Oil, Arugula, Cress, Radish, And Horseradish

The glycoside in mustard oil not only has anti-inflammatory effects but also has a positive effect on sugar metabolism and can thus prevent diabetes.

6. Sauerkraut And Kefir

If the ratio of beneficial to undesirable bacteria in the gut is unbalanced, the risk of developing inflammation increases. You will prevent inflammation in your system if you are regular in the intake of probiotic foods like kimchi, sauerkraut, and kefir.

To make it easier for you to support your intestinal flora, there are a lot of developed premium probiotics formulas that provide you with up to 30 strains of healthy bacteria. It supports the balance of good bacteria in your intestinal flora.

7. Salmon And Other Fat Fish

Only fish like Mackerel and herring are the best sources of Omega-3 fatty acids. This includes eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA), which are a powerful anti-inflammatory. Can’t eat oily fish twice a week? No problem, omega-3 supplements provide you with a reliable supply of omega-3.

Are you vegetarian or vegan? Then Vegan omega-3 supplements are the right choice for you make sure to take omega-3 regularly for a healthy lifestyle.

Sum Up

In conclusion, pay attention to what you eat. Nowadays we face many factors such as stress, environmental toxins, and sugary foods and snacks that have a pro-inflammatory effect. But there is good news: we can decide for ourselves what we let into our bodies.

We can counter inflammation in our body with a balanced diet of fish, fruits, and vegetables or dietary supplements. Make sure you are getting enough vitamins and minerals to maintain your long-term health

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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