Top 10 Foods to Fight Inflammation

A number of anti-inflammatory drugs in the market promise to ease our pain and calm angry allergic reactions. While they may provide quick relief, long-term use of some anti-inflammatory medications such as NSAIDs and steroids can actually weaken our immunity or cause unwanted side effects.
Nature has provided us with many anti-inflammatory foods which don’t just work with negligible adverse reaction, but are also great tasting. Besides their abilities to reduce inflammation, they also supply us with loads of essential vitamins and minerals that boost our immune health. Talking about value for money! 
In this article, I will introduce you to ten foods that are well-known for their inflammation-dousing properties.

1. Fatty fish

Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least.

2. Raisins

Berries are bright, shiny, and famously chock-full of free radical–fighting antioxidants, but as you stock up on the blue-and-red beauties, keep in mind that their wrinkly relative, the raisin, can also keep inflammation in check. “Snacking on raisins, and other fruit in general, tends to reduce a marker of inflammation known as TNF-alpha,” says Jim Painter, PhD, RD, a professor at Eastern Illinois University.

3. Apples

"An apple a day, keeps the doctor away." This classic adage has been around for quite some time and for good reason. Research has shown Apples are rich in phytochemicals, in particular, flavonoids such as quercetin, catechin, phloridzin and chlorogenic acid (Boyer & Liu, 2004). Some of these antioxidants, in particular, quercetin, has recently been the subject of discussion as it pertains to immune system recovery and endurance performance (Davis et al., 2010; Gordon et al., 2009).

4. Turmeric

This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects

5. Dark leafy greens

Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.

6. Soy

Beans in general are great sources of anti-inflammatory botanical compounds known as phytonutrients, but soy has been singled out by researchers for its ability to reduce the inflammation marker C-reactive protein, says Wendy Bazilian, DrPH, RD, author of The SuperfoodsRx Diet. This is great news for your heart—high levels of C-reactive protein have been linked to coronary artery disease. Another bean benefit: the protein-rich, satisfying legumes are good candidates to displace pro-inflammatory meat in meals.

7. Almonds

Almonds are rich in Vitamin E and they also contain high amounts of unsaturated fats that reduce inflammation and assist in keeping joints lubricated (DiNubile, 2005). In addition, they are a great source of the omega-3 fatty acids, including alpha-linoleic acid (DiNubile, 2005). Recent research has shown that nuts such as almonds can lower cholesterol, increase LDL resistance to oxidation, improve endothelial function, decrease plasma concentration of C-Reactive protein, Interleukin-6 and other inflammatory markers (Rajaram et al., 2010; Ros & Mataix, 2006; Salas-Salvado et al., 2008).

8. Papaya

Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.

9. Peppers

“Colorful vegetables are part of a healthier diet in general,” says Dr. Costenbader. “As opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch.” Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.

10. Ginger

This spicy root has gained a following for its nausea-calming powers, but it has another trick up its sleeve—inflammation crushing. Studies have linked the root to lowered post-exercise inflammation and a drop in joint pain caused by the chronic inflammatory conditions osteoarthritis and rheumatoid arthritis. While researchers haven’t pinpointed its anti-inflammatory effects to a single component, it’s likely one of the culprits is the plant’s active compound gingerol, Bazilian says.