Want To Nip Inflammation In the Bud?
Inflammation plays a major role in everything from chronic pain to long-term disease. The foods you eat can either soothe it or dramatically exacerbate it. While some ingredients are naturally packed with antioxidants, omega-3s, and healing compounds, others trigger the very flare-ups you’re trying to avoid. Here are 10 powerful foods that help fight inflammation and 10 that contribute to it.
1. Fatty Fish
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which inhibit pro-inflammatory compounds. If you don't eat fish, you can get the same benefits from taking omega-3 supplements.
2. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are full of vitamins A, C, and K, and antioxidants, all of which counter inflammation at the cellular level. Just another reason to eat your greens.
3. Extra Virgin Olive Oil
A staple of the Mediterranean diet, extra virgin olive oil is rich in antioxidants, especially oleocanthal, which can reduce inflammation. To reap the most benefits, choose a high-quality oil and consume it raw.
4. Blueberries
Blueberries are packed with antioxidants, which reduce inflammation and combat oxidative stress. The compounds in blueberries also help boost the immune system.
5. Tomatoes
Tomatoes are high in antioxidants like lycopene, which can inhibit the production of inflammatory proteins. They're also high in vitamin C and potassium, which have detoxifying properties.
6. Nuts
Nuts, especially almonds and walnuts, are anti-inflammatory due to their monounsaturated and polyunsaturated fats, antioxidants, and minerals. Their healthy fat content replaces the bad cholesterol and unhealthy fat in your body.
7. Green Tea
Green tea has long been used in traditional medicine because of its impressive antioxidant content. Compounds like catechins help reduce inflammation. However, research suggests that milk can reduce the antioxidant benefits of tea, so it's best to enjoy it black.
8. Avocados
Full of monounsaturated fats, fiber, and antioxidants, avocados can help reduce inflammation and support heart health. The fats in avocados also help the body absorb fat-soluble antioxidants from other sources.
9. Ginger
Ginger not only gives dishes a delightful zing, but it also has anti-inflammatory properties. Compounds like gingerol and shogaol reduce inflammation and target oxidative stress in the body.
10. Turmeric
Turmeric has both anti-inflammatory and antioxidant properties thanks to its active compound, curcumin. It's used to treat several health conditions, including asthma and osteoarthritis.
Now that we've talked about the best foods for fighting inflammation, let's go over the most inflammatory ones to avoid.
1. Fried Foods
Fried foods like donuts and fried chicken might be a delicious indulgence, but they're terrible for your body. Their high trans fat content promotes chronic inflammation, so they should only be enjoyed every now and then.
2. Processed Meats
Processed meats like hot dogs and deli slices are categorized as Group 1 carcinogens, meaning humans really shouldn't even be eating them. They contain preservatives like nitrates that trigger inflammatory pathways.
3. Chips
Chips like Lay's and other packaged snacks like flavored popcorn and crackers are highly processed and should be avoided. They often contain artificial additives and pro-inflammatory oils.
4. Alcohol
While not strictly a food, alcohol in excess disrupts gut bacteria and contributes to inflammation in the liver and gut lining. Frequent alcohol consumption can increase oxidative stress, worsen pain, and degeneration in people with arthritis.
5. Sugary Soda
Sugary sodas like Coca-Cola and 7-Up contribute to inflammation due to their extremely high sugar content. Sodas also contribute to weight gain because they contain a lot of calories with no nutritional value, further triggering inflammation.
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6. Red Meat
Red meat, like steak and hamburger, can be healthy when enjoyed in moderation, but studies suggest that excessive consumption leads to inflammation. They're high in saturated fats and, when cooked over high heat, contain compounds that can cause inflammation.
7. Margarine
Margarine, especially older formulations, contains industrial trans fats and omega-6 fatty acids, which can cause inflammation. Look for margarines that are trans fat free to avoid inflammatory responses.
8. White Bread
White bread, especially if it's mass-produced, contains refined carbohydrates. These can cause inflammation because they create blood sugar spikes and crashes.
9. Sugary Cereals
Sugar cereals are considered an ultra-processed food because they're high in unhealthy additives. They spike blood sugar with their high sugar and refined carb content, increasing inflammatory markers.
10. Packaged Desserts
Like sugary cereals, packaged desserts are an ultra-processed food. Their high additive and low nutrient content links them to systemic inflammation.
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