Inflammation is the body’s immune response to infections, injuries, diseases, and disorders which generally helps the body heal itself. Several factors may prompt inflammation, including pathogens, damaged cells, toxic compounds, or irradiation. The inflammatory response happens when specialized cells recognize detrimental stimuli and activate inflammatory pathways. Once inflammatory markers are released, inflammatory cells respond to the inciting stimuli.
Sometimes inflammation occurs when it’s not supposed to, may occur in excess, or persist longer than needed. In these cases, inflammation can be the source of a problem, rather than its solution. Cardiovascular disease, infections, diabetes, and allergies are conditions associated with chronic inflammation. Fortunately, some foods can be used to reduce inflammation and its effects. I’ve compiled a short list of some of the best anti-inflammatory foods that you can add to your eating regimen to limit disease risk and reduce inflammation!
Berries are arguably the most essential anti-inflammatory food item. Blackberries, blueberries, cranberries, elderberries, raspberries, strawberries, and dozens of other fruits contain anthocyanins. Anthocyanins are pigments that have an array of health benefits. This miraculous compound is anti-inflammatory, anti-oxidant, anti-obesity, anti-angiogenesis, anti-cancer, anti-diabetes, and anti-microbial. Not to mention, most fruits and berries are rich in antioxidants, meaning that they help protect bodily cells against oxidative stress.
Turmeric is an India-native plant that is readily available in most supermarkets and local groceries around the world. Turmeric contains curcumin, which has been shown to inhibit NF-κB activation, a protein complex involved in cellular inflammatory responses. Curcumin has also proven useful in improving systemic markers of oxidative stress, which is closely associated with inflammation and chronic disease.
Capsicum baccatum is a South American and South African species of chili pepper that has a sweetish flavor and a pungent, hot taste. A 2012 study by researchers Aline Rigon Zimmer, Bianca Leonardi, DiogoMiron, Elfrides Schapoval, Jarbas Rodrigues de Oliveira, and Grace Gosmann suggests that the butanol and the crude ethanolic extracts of Capsicum baccatum showed anti-inflammatory effects.
Broccoli contains phytonutrients, and vitamins (C, A, K, and B) and is low in fat. Broccoli can be used to treat oxidation and fight disease. Broccoli suppresses pro-inflammatory cytokines such as TNF-α and IL-1β by blocking NF-κB production in the body.
