10 anti-inflammatory foods that you should add to your diet

Inflammation can be both good and bad for your health. It can be your body’s response to fighting infections and injuries or it can be a cause of stress and other autoimmune diseases.

Inflammation plays a role in the healing process of cells and tissues. When our body detects a foreign pathogen, it launches a biological response to get rid of them, before invading any organ and causing damage. This leads to inflammation in the body or the area from which the germs or bacteria enter our system. But in some cases, our body mistakenly perceives that its cells or cigarettes are harmful, mainly due to a low level of immunity. This malignancy can lead to chronic or recurrent inflammation leading to autoimmune diseases and metabolic syndromes such as type 2 diabetes, heart disease, and obesity. There are several ways to regulate inflammation in the body and one of the easiest is to add anti-inflammatory foods to your diet. Anti-inflammatory foods are rich in omega-3 fatty acids, lean protein, healthy fats, and spices. Here we have a list of common anti-inflammatory foods that you can incorporate into your diet.


All types of strawberries, blueberries, raspberries or blackberries have anti-inflammatory properties. Berries are full of antioxidants called anthocyanins. These fertilizers have anti-inflammatory effects that can help your body detoxify natural killer cells (NK cells) and keep you safe from harmful health diseases. Two different studies conducted to assess the effect of adding berries in the diet on the level of inflammation in the body show that those who ate raspberries every day did. many more NK cells compared to others and those who ate straw had lower levels of certain colds. symptoms associated with heart disease

Fat fish
It will not be wrong to call fish a superfood. This is one of the healthiest foods you can add to your plate. Rich in long-chain omega-3 protein and fatty acids EPA and DHA, fish can help protect you from a number of autoimmune and metabolic diseases. Our body metabolizes the fatty acids present in fish fat to fertilizers called resolvins and protectins, which have anti-inflammatory effects. For good health try to eat fish at least twice a week. Salmon, sardines and mackerel are some of the best sources of fatty acids.

Cruciferous vegetables
Broccoli, cabbage, caraway, and kale belong to the mustard family (Brassicaceae). Commonly called cruciferous vegetables, these green vegetables are loaded with great nutrients such as folate, vitamin K, and fiber. In addition, it also contains antioxidants that may have anti-inflammatory effects on the body. Research has shown that eating cruciferous vegetables can reduce the risk of heart disease and cancer.

Green tea
The well-known tea known for its anti-oxidant and anti-inflammatory properties can be a good addition to the list. Squeezing green tea every day can not only help with weight loss but can also reduce inflammation in the body. This is one of the healthiest drinks you can drink to protect you from heart disease, cancer, Alzheimer’s disease, obesity and other conditions. The potential benefits of green tea are basically due to a substance called epigallocatechin-3-gallate (EGCG).

Healthy eating doesn’t have to be expensive. Sometimes even ordinary foods present in your pantry can help you protect against your diseases, as long as you eat them the right way. Tomato is commonly used to prepare carrots in Indian homes, but few people know how nutritious it is. The red fruits are high in vitamin C, potassium, and lycopene, which are antioxidant with powerful anti-inflammatory properties. This fertilizer can reduce pro-inflammatory fertilizers that are often associated with various types of cancer.

Olive oil and coconut oil
Healthy sources of fat such as olive oil and coconut oil also possess some anti-inflammatory properties. Using both can add to your diet depending on the type of dish you are preparing. Olive oil is an important part of the Mediterranean diet, which is considered the healthiest diet of all. It is even linked to reducing the risk of heart disease, brain cancer, and other serious health ailments. Adding coconut oil to the diet may reduce oxidative stress symptoms and inflammation. Virgin coconut oil and virgin olive oil contain the highest levels of antioxidants.

The yellow spice added in most Indian foods is famous for its powerful anti-inflammatory and anti-bacterial properties. It can reduce the inflammation caused by arthritis, diabetes, and metabolic and autoimmune diseases. The potential benefits of turmeric are due to the presence of a cement called curcumin. Curcumin with piperine (a fertilizer found in black pepper) can increase curcumin by 2,000 percent. But it is difficult to get enough curcumin from the turmeric powder, so most opt ​​for curcumin supplement. If you also want to add curcumin to your diet, talk to your doctor.

When you talk about anti-inflammatory foods, it’s hard to miss bell pepper and chili pepper. Both are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects and can help improve your health in more ways than one. Bell pepper contains a antioxidant called quercetin, which is believed to reduce the sign of oxidative damage in people suffering from sarcoidosis, while chilli pepper contains synapic acid and ferulic acid. which may reduce inflammation and slow down growth.

Dark chocolate and cocoa
Dark chocolate and cocoa are also full of antioxidants that reduce inflammation. They are even a rich source of zinc that can help boost immunity. Chocolate contains flavanols, a fertilizer that has anti-inflammatory effects and keeps your articular line healthy. When buying chocolate make sure you have at least 70 percent cocoa to get the benefits of its anti-inflammatory properties.


A handful of nuts and seeds can be a good source of omega-3 protein and fatty acids. Nuts also contain monounsaturated and polyunsaturated fats that may help reduce inflammation and reduce the risk of heart disease. Almonds, walnuts, cashews are the healthiest nuts for a snack.