Inflammation is your body’s defense system, but did you know that you can fight inflammation with items from your local grocery store?
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What are some foods that help reduce inflammation?
Chronic inflammation can be addressed with a diet rich in specific foods found at your local grocery store. This can be a delicious way to combat inflammation.
- Broccoli
- Avocados
- Green tea
- Peppers
- Turmeric
- Cherries
- Dark chocolate and cocoa
Let’s delve into the anti-inflammatory powerhouses you can easily add to your shopping cart.
1. Broccoli
Broccoli, a cruciferous vegetable, is low in calories and packed with nutrients like folate, vitamins C, E, and K, and fiber, along with cauliflower, Brussels sprouts, and kale. Research suggests that a sufficient intake of these vegetables can reduce the risk of heart disease and cancer. The antioxidants in broccoli are linked to its anti-inflammatory effects. Broccoli contains sulforaphane, an antioxidant that fights inflammation by decreasing levels of cytokines and NF-kB, which drive inflammation.
2. Avocados
Avocados are loaded with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. This superfood also contains carotenoids and tocopherols, which help lower the risk of cancer. One study found that when people ate a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6. Other participants who ate the burger without avocado had higher levels of the inflammatory markers.
3. Green Tea
Green tea is one of the healthiest drinks you can find. It reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity, and other medical conditions. The health benefits come from its antioxidant and anti-inflammatory agents, including epigallocatechin-3-gallate (EGCG). EGCG helps to reduce inflammation by decreasing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
4. Peppers
Bell peppers are not just delicious but are also full of vitamin C, along with chili peppers. Both types of peppers have antioxidants with significant anti-inflammatory effects. Bell peppers contain the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease. Chili peppers contain sinapic acid and ferulic acid, which can lead to healthier aging and reduce inflammation.
5. Turmeric
Turmeric is a spice with a rich, earthy flavor often used to season curries and mustards. The spice has gained attention for its curcumin content, a powerful anti-inflammatory nutrient. Turmeric lowers inflammation associated with arthritis, diabetes, and other diseases.
6. Cherries
Sweet and sour cherries are packed with antioxidants, such as anthocyanins and catechins, that help fight inflammation. Although the effects of tart cherries have been studied more, sweet cherries also offer health benefits. One study found that participants who ate 280 grams of cherries per day for a month had lower levels of the inflammatory marker CRP, which remained low for 28 days after they stopped consuming cherries.
7. Dark chocolate and cocoa
Dark chocolate provides antioxidants that reduce inflammation and can decrease the risk of disease, leading to healthier aging. Flavanol-rich cocoa is responsible for chocolate’s anti-inflammatory effects and keeps the endothelial cells that line your arteries healthy. Choose dark chocolate with at least 70% cocoa for optimal anti-inflammatory benefits.
Adding these healthy foods to your diet won’t instantly cure inflammation. However, it can help reduce flare-ups and lower pain levels. Including anti-inflammatory foods in your diet is a more holistic way of addressing pain and inflammation.
Want to fight off chronic disease? Interested in a healthy, happier life? Match with quality nutritionists & dietitians with a FREE Redapple account
