Are you looking for it services & solution provider?

Ashima Sharda Mahindra • 28 Sep 2024

Anti-inflammatory Diet: How To Reduce Inflammation Through Eating; Know Foods You Can Eat And Avoid

This diet is based on whole foods that are rich in nutrients and antioxidants that helps reduce free radicals and reactive molecules

If you suffer from the issue of inflammation, according to doctors, before taking any medicine try and follow the natural route. And so, consuming food and drinks while avoiding others can help you reduce and prevent inflammation.
This diet, according to experts, is based on whole foods that are rich in nutrients and antioxidants. These foods reduce free radicals - reactive molecules that cause inflammation.

What is inflammation and how does it affect your body?

Inflammation is your body's natural immune response to any kind of injury or infection - where the immune system sends white blood cells to the affected area leading to redness, swelling, heat, and pain as a way to protect and heal damaged tissue. While short-term inflammation is beneficial, if it becomes chronic it harms your body by damaging healthy tissues and contributing to various diseases if left unchecked.
According to the Cleveland Clinic, inflammation also occurs when body cells travel to the place of an injury or foreign body-like bacteria, but if these cells stay in the body for too long, it may lead to chronic inflammation. Health experts believe that chronic inflammation is a symptom of many underlying health conditions like arthritis or even stress.

How can you reduce inflammation naturally through diet?

The best way to reduce chronic inflammation is to adopt an anti-inflammatory diet and lifestyle that may help you stay healthy and slow down ageing. Experts say the diet helps reduce the risk of:
  • Heart disease
  • Type 2 diabetes
  • Dementia
  • Autoimmune diseases like joint pain
  • Cancer
Doctors say that anti-inflammatory diet provides a healthy balance of protein, carbs, and fat at each meal. It also helps meet your body’s needs for vitamins, minerals, fibre, and water. One of the most successful anti-inflammatory diets is the Mediterranean diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6.
A low-carb diet also reduces inflammation, particularly for people with obesity or metabolic syndrome.

Foods that help reduce inflammation

A few foods you must eat regularly to reduce inflammation include:
  • Vegetables like Broccoli, kale, Brussels sprouts, cabbage, cauliflower
  • Fruits, especially dark and deeply coloured ones like blueberries, pomegranates, grapes, and cherries
  • High-fat fruits like Avocados and olives
  • Healthy fats like olive oil and avocado oil
  • Fatty fish like Salmon, sardines, herring, mackerel, and anchovies are full of antioxidants.
  • Nuts like Almonds and walnuts
  • Peppers like bell peppers and chili peppers
  • Dark chocolate
  • Organic spices like turmeric, fenugreek, cinnamon, etc.
  • Green tea

Foods you must avoid

A few dietary habits that promote inflammation, include:
  • High amounts of sugar
  • Refined carbs
  • Alcohol
  • Processed meats
  • Processed snack foods
  • Certain oils like soybean and corn oil
Get Latest News Live on Times Now along with Breaking News and Top Headlines from Diet, Health and around the world.