Inflammation is associated with a lot of medical conditions including arthritis, asthma, diabetes, psoriasis, lupus, inflammatory bowel disease, cancer, high blood pressure, heart diseases, etc. The presence of inflammation can make these conditions worse.
Eating certain foods can trigger inflammation which can increase the risk of other health conditions. Highly processed foods and foods with added sugar and other artificial ingredients are some such foods that can cause inflammation in your body.
On the other hand, a lot of unprocessed, whole foods can help to control inflammation, as they carry natural anti-inflammatory properties, especially some plant-based foods. Including these foods in your diet can help to control and prevent inflammation.
The following are some of the best anti-inflammatory plant-based foods that you can eat for alleviating inflammation present in your body. They can also give you protection from various health conditions resulting from inflammation.
Despite their small size, berries are packed with a wide array of nutrients. They are a great source of fiber and a lot of important vitamins and minerals.
There are different varieties of berries available for you including strawberries, raspberries, blueberries, cranberries, blackberries, etc.
Berries carry a high amount of anthocyanins, which possess strong anti-inflammatory and antioxidant effects. These compounds can protect your body from the risk of a large number of health conditions triggered by inflammation.
Certain cells called natural killer cells (NK cells) are produced by the human body for maintaining the functioning of the immune system properly.
A study suggests that eating blueberries every day can help to increase the production of NK cells significantly. Another study found that strawberries can be useful for lowering the levels of inflammatory markers related to heart diseases in people with excess weight.
So including different types of berries in your diet can be beneficial for your body to fight inflammation and other diseases caused by it.
This cruciferous vegetable is another healthy anti-inflammatory food you can eat. Broccoli is an extremely nutritious veggie that can provide you a large number of health benefits.
Research has found that eating more cruciferous vegetables like broccoli, Brussels sprout, kale, cauliflower, etc. can help to reduce the risk of cancer and heart diseases. This benefit of cruciferous vegetables might be related to their antioxidant and anti-inflammatory properties. So they can be a wonderful addition to your anti-inflammatory diet.
Broccoli has high amounts of a compound called sulforaphane that is a good antioxidant. This compound can reduce inflammation by lowering the levels of cytokines that are responsible for triggering inflammation.
This is one of the best superfoods that you should definitely include in your plant-based meals. They are an abundant source of fiber, magnesium, potassium, and heart-healthy fats. Avocados are also high in tocopherols and carotenoids that are associated with a reduced risk of cancer.
In addition to this, a phytochemical in avocados is found to reduce inflammation present in young skin cells.
In a study, where people took a slice of avocado along with a hamburger, it is found to reduce the levels of certain inflammatory markers like IL-6 and NF-kB, in comparison with participants who only consumed hamburger.
Green tea is highly healthy and contains a wide range of nutrients. It can reduce the risk of a lot of chronic health conditions like cancer, heart diseases, Alzheimer’s, etc. Regularly drinking green tea can also help to prevent and control obesity in people.
Most of the benefits provided by green tea result from its anti-inflammatory and antioxidant properties, especially because of a substance known as EGCG. This plant compound has the ability to reduce inflammation by inhibiting the production of pro-inflammatory cytokines and preventing the damage to the fatty acids present in your cells. Hence, green tea creates a healthy option to include in your daily routines.
Chili peppers and bell peppers carry an abundance of antioxidants and vitamin D that carries powerful anti-inflammatory properties. Studies suggest that an antioxidant present in bell peppers called quercetin can help to reduce a marker associated with oxidative damage in people suffering from sarcoidosis, which is an inflammatory disease.
Chili peppers are also high in plant chemicals like ferulic acid and sinapic acid that can lower inflammation and promote healthy aging.
Even though there are more than thousands of varieties of mushrooms present across the world, only a few of them are edible. Some of the best edible mushrooms are Portobello mushrooms, truffles, and shiitake.
These plant-based foods are rich in nutrients like copper, selenium, and all B vitamins. They are also extremely low in calories.
Mushrooms carry polyphenols and other antioxidants that can provide protection from inflammation. A special mushroom known as lion’s mane might help to reduce low-grade inflammation related to obesity.
But one study suggests that cooking mushrooms might diminish their anti-inflammatory effects. Hence, it is better to eat them raw or cook lightly.
All these plant-based foods carry a lot of phytochemicals that carry anti-inflammatory properties. Hence, they can be a great aid for you to alleviate inflammation and reduce the risk of various diseases resulting from it.