Nutrition
Doctors Reveal Top 5 Anti-Inflammatory Foods for a Healthier Life

Inflammation serves as a crucial aspect of our body’s natural defense against foreign bodies. Triggered whenever there’s a threat from germs or toxins, our immune system deploys a host of inflammatory cells. This biological response can often be recognized by mild pain, swelling, or fever-like symptoms. “It’s a much-needed process to promote health and wellness while removing the injurious source,” articulates Charlie Abraham, MD, MBA, CHCQM, FACP Chief Medical Officer with Dignity St. Bernardine Medical Center.
However, over-exposure to inflammation, especially chronic inflammation, can be harmful. It leads to severe health complications including cancer, heart disease, Type 2 diabetes, and kidney disease. A recent study by the University of Florida College of Public Health and Health Professions revealed that 34.6% of U. S. adults experience systemic inflammation – a condition where the body’s immune system is consistently on the defensive. Regardless of the inflammation’s duration, it is imperative to control it, insists Dr. Abraham.
A potent weapon in our arsenal against inflammation is our daily diet. Certain foods have been proven to be highly effective in mitigating harmful inflammation. Foods rich in antioxidants, for instance, help neutralize free radicals within the body, reducing inflammation, says Megan Mescher-Cox, DO, a doctor at Dignity Health St. John.
Unfortunately, dietary habits in our society tend to favor pro-inflammatory foods, such as red meat, sugary items, processed edibles, and fried dishes. “In the average American diet, a humongous amount of pro-inflammatory foods are ingested, and a very small amount of anti-inflammatory foods are eaten,” notes Dr. Cox. By making smarter food choices, it’s possible to counteract inflammation significantly.
1. Omega-3 fatty acids
Omega-3 fatty acids are one valuable nutrient to incorporate into an anti-inflammatory diet. “Diets rich in omega-3 fatty acids, such as fish, nuts, and flaxseed, should be considered when faced with a high inflammatory state,” suggests Dr. Abraham. “The main theory is that they change the structure of the cell membrane, which in turn, increases inflammatory-resolving genes.”
2. Fruits
Fruits are another powerhouse food group for fighting inflammation, particularly those rich in vitamin C, antioxidants, and essential minerals. Dr. Cox highlights, “Vitamin C is a potent antioxidant that helps neutralize inflammation. Berries are especially beneficial with large amounts of antioxidants and fiber. Fiber is critical for your gut bacteria, promoting the growth of bacteria that produce a protective layer inside your gut to help block inflammatory substances from being absorbed into your body.”
3. Greens
Incorporating green, leafy vegetables into your diet can also naturally counter inflammation, thanks to the abundance of nutrients and antioxidants. According to Dr. Abraham, “The colors of vegetables indicate different phytochemicals that help protect the cells of your body against free radicals, which cause inflammation and can even damage your DNA. Green, leafy vegetables work by removing insulting byproducts from the cells, which in turn, helps fight inflammation.”
4. Herbs
Additionally, certain herbs and spices like turmeric can help curb inflammation. “Turmeric contains curcumin, which is known for its antioxidant and anti-inflammatory properties. It essentially helps reduce inflammatory mediators,” explains Dr. Abraham.
5. Green Tea
Lastly, regular consumption of green tea can also aid in reducing inflammation. As Dr. Cox shares, “Green tea has one of the highest concentrations of antioxidants in any beverage. Consumption of green tea is also associated with lower amounts of chronic disease, including heart disease and diabetes.”
In essence, incorporating these inflammation-fighting foods into your daily routine can help shield your body against unhealthy inflammation and the associated health risks. Remember, while the advice shared here is expert-backed, it should not replace consultation with a healthcare provider. Always contact a healthcare professional for personalized advice.
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