The best fruits for inflammation are grapes, strawberries, blackberries, apples, pears and oranges. Inflammation is your body’s reaction to injury or infection. It may be mild, like a paper cut or a sprain or something more serious like the flu. It happens in almost every part of the human body. In fact, it happens in all parts of the body except for red blood cells and brain. There are several types of inflammation, and this article will look at its causes as well as provide you with tips for managing it.
8 inflammation-fighting foods for your muscles and joints
Inflammation in the muscles and joints can lead to swelling, pain and reduced mobility. It is fairly common but can be aided with some anti-inflammatory foods. In this blog, I take a look at some beneficial options, how much of them you should consume on a daily basis and how to increase your intake of them.
What is inflammation and why is it bad?
Inflammation usually occurs after an infection or injury. Its aim is to repair body tissues and remove damaging agents. In doing so, inflammation can lead to red skin, swelling, pain and skin that is hot to the touch.
Although this is a normal and necessary process, inflammation can occasionally get out of control leading to chronic tissue damage. In the long term, it can also contribute to osteoarthritis, autoimmune illness and chronic infections.
Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly used to treat inflammation (including arthritis and back pain) but these may come with side effects, such as indigestion and drowsiness; so, many people seek an alternative.
Diet can play a useful part in managing inflammation and there are a few foods in particular to focus on. These include:
- Vegetables
- Fish
- Oats
- Dried fruit
- Seeds
- Beans
- Fresh fruit
- Wholegrains
Let’s look in a little more detail at why these foods are helpful for anyone experiencing inflammation, and find out how much you should consume on a daily basis.
1. Vegetables
Plant-based meals may assist to control inflammatory processes, according to research.
The anti-inflammatory properties of spinach and other leafy green vegetables, as well as their wealth in nutrients, are particularly noteworthy. The vegetable spinach alone is a good source of magnesium, potassium, and iron. As high levels of inflammation have been associated with low levels of magnesium, it is important to maintain enough intake. Spinach is especially beneficial because it is also high in calcium, which facilitates the absorption of magnesium.
It is difficult for the body to store magnesium so we need to keep levels topped up through our diet.
Other veggies that are known to offer anti-inflammatory benefits include beetroot, Bok Choy, kale, broccoli, avocado and more!
How much?
The World Health Organisation recommends eating 5 portions of fruit and vegetables every day to get the protective benefits of them. However, if you can squeeze in a few extra portions, this could bring additional health benefits. A general rule is that one portion should fit in the palm of your hand.
Good sources:
Soups and smoothies are a good way to get a couple of portions of vegetables at the one time. Take your pick from the likes of our Apple & Spinach Smoothie or Broccoli & Potato Soup.
2. Fish
Oily fish, including salmon, mackerel and herring, are good sources of omega-3 fatty acids. Studies show that the omega-3 fatty acids found in fish and fish oil supplements (as well as nuts and seeds for any vegetarians) may help reduce pain and inflammation.
This may be linked to resolvins that are made from the omega-3 fatty acids in our diet. Resolvins can control inflammation by stopping the movement of inflammatory chemicals to areas of inflammation. They are also able to turn on other inflammatory cells to stop them from perpetuating inflammatory processes.
How much?
It is recommended we eat at least two portions of fish a week, including one meal with an oily fish such as salmon.
Good sources:
Vegetarian sources of omega-3 fatty acids include chia seeds, walnuts and kidney beans which should be consumed regularly.
Swap meat for fish at least twice a week. Fish can be incorporated into some family favourites like curry, stir fry and pies – look at some of our easy fish recipes for inspiration!
3. Oats
Oats are a good source of antioxidants which are helpful when inflammation is present.
Inflammation can raise levels of a molecule called reactive oxygen species (ROS). This is problematic as these molecules can damage cells and tissues and, in excess, they can advance the development of inflammatory diseases. This is a state known as oxidative stress that we want to avoid, as it has been linked to various conditions from arthritis to hypertension.
Antioxidants are helpful here as they can protect cells from damage caused by ROS.
How much?
It is generally recommended we should consume one portion of oats a day. This should equate to one cup at a time.
Good sources:
There are lots of tasty ways to consume oats, from the traditional porridge, to overnight oats, breakfast bars and muesli.
4. Dried fruit
Using dried fruit with other healthy lifestyle practices like exercise has been found in studies to lower levels of cytokines, an inflammatory marker.
Antioxidants included in dried fruit are also a valuable source of protection against inflammation.
How much?
No more than a handful of dried fruit should be consumed per day. It’s a great idea to vary the types of dried fruit you’re having, to get a wide range of vitamins and minerals from them.
Good sources:
Raisins, dates, prunes, figs and apricots are just a few examples of dried fruits. When shopping for these, be sure to check the product labels first as some varieties, such as dried cranberries and blueberries, will nearly always have had refined sugar added to them.
5. Seeds
Certain seeds can be a good source of omega-3 fatty acids which we know to be anti-inflammatory. This makes them a good alternative for vegans and vegetarians who are unable to gain the benefits of omega-3 from fish.
How much?
A handful of seeds per day is sufficient.
Good sources:
Linseeds, chia seeds and hemp seeds are but a few options. For something a little bit different, try our Cinnamon and Chia Seed Energy Balls to get your daily intake up!
Alternatively, try roasting some seeds with a little turmeric, soy sauce and Herbamare. As an added bonus, the active compound in turmeric, curcumin, has anti-inflammatory properties.
6. Beans
Levels of C-reactive protein rise in response to inflammation. Including beans in the diet can be of benefit as beans are able to lower C-reactive protein levels due to their antioxidants and nutrient content. Beans are, for example, a good source of magnesium, iron, zinc and potassium.
How much?
We should consume one portion of beans per day, with 80g making up one serving.
Good sources:
There are lots of different varieties of beans, including baked, kidney, cannellini, pinto and borlotti beans. These can make a great substitute for meat in dishes like chilli and bolognaise.
7. Fresh fruit
Strawberries, blueberries, cherries and oranges are just a few examples of some tasty anti-inflammatory fruits. These contain nutrients like vitamin C which are high in antioxidants9, such as anthocyanins, as well as polyphenol compounds. Both of these provide the fruit with some of its anti-inflammatory effects.
In studies, berries have also been shown to reduce the overall levels of inflammatory markers in the body
Another notable component of fruit is quercetin, a flavonoid that research has shown brings anti-inflammatory benefits after exercise. Quercetin is present in blueberries, pineapples, oranges and more.
How much?
We need to consume at least 5 portions of fruit and vegetables a day, of which fruit should only be one or two portions.
Good sources:
Mixing up a fruit salad is a great way to get a couple of portions of fruit at one time.
Fresh fruit juice is another source but remember, only one glass of fruit juice can be counted towards your 5 a day.
8. Wholegrain bread
White varieties of bread and pasta are highly processed and can actually contribute to inflammation. Wholegrains are not only a much healthier alternative in that they offer more nutrients, but they have also been found to reduce inflammation.
Top 8 Anti-Inflammatory Foods You Should Eat
Inflammation is at the heart of most arthritis pain, particularly pain caused by rheumatoid arthritis and other forms of autoimmune arthritis. Luckily, there are ways you can combat inflammation, including exercising, taking medications, and following an anti-inflammatory diet.
Foods high in omega-3 fatty acids and antioxidants are considered helpful in fighting inflammation, including:
1. Dark, leafy greens
The antioxidant content of vegetables like kale, spinach, and swiss chard is high. Try mixing spinach and kale into fruit smoothies, adding bok choy and shredded cabbage to a stir-fry, or sautéing swiss chard with some butter and dill weed if you don’t like typical salads.
2. Colorful fruits
Intense colors are a sign that fruit contains lots of fiber and antioxidants. Look for dark blues and purples (like blackberries, plums, or grapes) and bright reds, oranges, and yellows (like apples, papaya, or pineapple).
3. Ginger and turmeric
Ginger and turmeric not only have anti-inflammatory qualities, but they also provide food color and flavor. You can take a supplement containing curcumin if you dislike the flavor of turmeric. The component in turmeric known as curcumin is what gives it its anti-inflammatory benefits.
4. Nuts
Many different nuts, including walnuts and almonds, may help lower inflammation and heart disease. The majority of nuts are rich in fiber, omega-3 fatty acids, and “good” fats (mono- and polyunsaturated fats). Keep in mind that while nuts with no added oil, such as many peanut products, are generally branded as “raw,” they may not be as healthy.
5. Green Tea
According to research, green tea has a high level of antioxidants and anti-inflammatory properties. However, the evidence is restricted; for instance, two trials that claimed green tea reduced arthritic pain were conducted on animals rather than people.
6. Chia seeds and flaxseeds
Omega-3 fatty acids, which have been shown to reduce inflammation, are found in abundance in both chia and flaxseeds. To cereal, oatmeal, yogurt, baked goods, or smoothies, you can add a tablespoon of ground flaxseeds or chia seeds.
7. Fatty fish
Omega-3 fatty acids are found in abundance in fish like sardines, salmon, and tuna and are thought to have anti-inflammatory properties. According to a significant study of middle-aged and older women, those who consistently ate one or more servings of fish each week had a 29% lower risk of developing rheumatoid arthritis, which is brought on by inflammatory joint tissue.
If you dislike fish’s flavor, you might want to try taking supplements that contain fish oil. It is frequently advised to choose a product with an omega-3 fatty acid ratio of at least 2:1 in EPA to DHA.
8. Beans
Black beans, lentils, and other members of the legume family are high in fiber and rich in antioxidants that help decrease inflammation. They also are a good way to get protein in your diet without consuming red meats, which are associated with increased inflammation.
Keep in mind that each body is different. For example, berries are considered anti-inflammatory, but if you have an allergy to them or they don’t make you feel good, stop eating them. You can also try to reduce your arthritis symptoms by avoiding foods and drinks that trigger inflammation in the body, such as fried foods and sugary soda.
7 Foods That Fight Inflammation
A diet low in pro-inflammatory foods is among the best approaches to combat inflammation. An elevated risk of chronic disease can result from chronic inflammation.
Did you know that inflammation frequently results directly from an immunological response in your body? In fact, we cannot heal without inflammation. Our bodies need periodic flare-ups of inflammation in order to defend themselves against outside invaders like disease-causing bacteria. Many disorders, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s, can develop when chronic inflammation spirals out of control.
Many chronic diseases are heavily influenced by inflammation, which is linked to meals high in sugar and saturated fat. These drugs, says University of Texas Southwestern Medical Center professor Scott Zashin, MD, “create overactivity in the immune system, which can result in joint discomfort, weariness, and blood vessel damage.”
It’s crucial to limit the amount of processed sugar and saturated fat in your diet. Since they are heavy in refined carbs or sugars and saturated fats, limit foods like cake, ice cream, cookies, hot dogs, drink, processed meats, french fries, fried chicken, and generally most fast foods. These foods are all very likely to cause weight gain, elevated blood pressure, and diabetes.
In this article, we’ll look at seven foods that reduce inflammation. Be sure to include as many of these foods in your normal diet as you can.
Add These Seven Anti-inflammatory Foods to Your Regular Diet:
1. Whole grains
Throw out the white pasta, bread, cereal, and grains. Because whole grains have more fiber, they have lower blood levels of the inflammatory protein. Search for foods with no added sugars and components that start with whole grains.
2. Fish
Oily fish (like salmon, mackerel, sardines, tuna) are high in omega-3 fatty acids, which have been shown to help reduce chronic inflammation. To get the maximum benefits, you need to eat fish several times a week, and it should be cooked in healthy ways, such as baked or boiled. If you are not a fan of fish, you can take fish-oil supplements.
3. Dark, leafy greens
Research keep demonstrating that vitamin E may be essential for shielding the body from cytokines, which are pro-inflammatory chemicals. This vitamin is prevalent in dark, green vegetables such collard greens, spinach, kale, and broccoli.
4. Nuts
All nuts are packed with antioxidants, especially almonds and walnuts, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.
5. Beets
The beet’s vivid red color serves as a sign of its exceptional antioxidant abilities. It has been demonstrated that beets and beetroot juice can lower inflammation while also fending off cancer and heart disease.
6. Ginger and turmeric
Indian and Asian cuisine frequently uses these spices. The component that gives curry its yellow hue, turmeric, functions in the body by aiding in the inhibition of NF-kappa B, a protein that controls the immune system and causes inflammation. When used as a supplement, its relative ginger has been found to lessen intestinal irritation.
7. Berries
Due to their low fat and calorie content and high antioxidant content, all fruits can aid in the battle against inflammation. Yet, berries, particularly blueberries, have been found to have anti-inflammatory characteristics. This may be because anthocyanins, the potent chemicals that give berries their deep color, are what give them their anti-inflammatory properties.
Only a few of the meals you can choose from to reduce inflammation are those mentioned above. Several more are available, including extra virgin olive oil, flaxseeds, tomatoes, peppers, avocados, broccoli, grapes, cherries, and grape juice.
The top 5 foods with high antioxidant properties are blueberries, dark chocolate, pecans, strawberries, and red cabbage.
Oxidative Stress
I’d like to spend a short while discussing oxidative stress. The phenomena of oxidative stress is brought on by an imbalance between the generation and buildup of free radicals and antioxidants. Overproduction of free radicals, particularly in fatty tissue, proteins, and DNA, can harm cells and tissues.
Your body goes through a natural and important process called oxidation. Life requires oxidative reactions to function. They supply the energy required by numerous biological processes. On the other hand, oxidative stress happens when there is an imbalance between the activity of free radicals and antioxidants.
Factors that may increase your risk of oxidative stress and tissue damage:
- obesity
- exposure to radiation
- smoking cigarettes or other tobacco products
- alcohol consumption
- certain medications
- pollution
- exposure to pesticides or industrial chemicals
- as previously mentioned, diets high in fat, sugar, and processed foods
Oxidative stress is directly correlated to aging so if you don’t feel motivated to eat for the good health of the inside of your body, well you may be motivated to eat healthy for the outside of your body.
In summary, we cannot neglect the fact that you are what you eat, and eating a healthy diet high in fruits and vegetables and low in processed foods and red meat has enormous health benefits. The health-promoting properties of an anti-inflammatory diet are enormous. So, maybe your best bet for a healthy lifestyle is a simple trip to the grocery store!