Inflammation can be both beneficial and harmful to your body. Sometimes inflammation can help your body to defend itself from infections and injury. However, chronic inflammation will lead to several diseases like rheumatoid arthritis and weight gain.
The risk of inflammation will be higher if you are suffering from stress and are eating inflammatory foods. Generally, inflammatory disorders are treated using NSAIDs, but consuming foods that are rich in anti-inflammatory compounds can also help in treating the inflammatory disorders to some extent.
Here is the list of some of the foods that can help in preventing inflammatory disorders like rheumatology arthritis because of their anti-inflammatory properties.
Fatty fish, including salmon, herring, mackerel, sardines, anchovies, etc. contains high amounts of protein and long-chain omega-3 fatty acids, such as EPA and DHA. Both these omega-3 fatty acids have the ability to reduce inflammation and alleviate several other rheumatology symptoms. EPA and DHA can also help in reducing the risk of developing chronic diseases like diabetes, heart disease, and kidney disease.
Berries are loaded with several healthy nutrients, including vitamins, fiber, and several minerals. There are several varieties of berries available and the most common ones are blueberries, strawberries, blackberries, and raspberries. Berries contain anthocyanins, which have anti-inflammatory effects. Studies have shown that regular consumption of berries helps in increasing the production of natural killer cells that can help in improving the immune system function.
This popular fruit is packed with fiber, magnesium, potassium, and monounsaturated fats that can promote heart health. Avocados also contain tocopherols and carotenoids that can help in reducing the risk of developing cancer. Recent studies have shown that consuming avocados regularly can help in reducing inflammation and prevent the development of inflammatory disorders like arthritis.
Studies proved that chili peppers and bell peppers contain antioxidants and vitamin C, which can help in boosting your immune system. They also have powerful anti-inflammatory effects that can help in preventing many inflammatory disorders. The antioxidant quercetin present in bell peppers can reduce one marker of oxidative stress in people who have sarcoidosis, a common inflammatory disease. The ferulic acid and sinapic acid present in chili peppers can also help in reducing inflammation.
Grape is one of the most common fruits that we consume these days. It contains anthocyanin, a compound that can help in reducing inflammation in your body. The consumption of grapes can also help to reduce the risk of developing obesity, diabetes, Alzheimer’s disease, heart disease, and eye disorders. Some studies have shown that consuming grape extract daily will help in reducing inflammatory gene markers, including NF-kB.