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Best Anti-Inflammatory Foods: Side Effects, Benefits And Types

When you have a cut anywhere on your body, the normal healing process is for it to turn red, increase in temperature and swell, signs of a common inflammation that will contribute to the healing of the injury, but the problem is in When inflammation persists longer than expected, it will damage the body and cause other diseases.

There are factors that contribute to slowing down the inflammatory state such as: stress, exposure to tobacco, and lack of exercise. However, if you want to help inflammation not worsen your health, the way you eat has a fundamental role to achieve this; Since there are components in some foods that are anti-inflammatory, and your body will be able to heal without the need for medicines.

The right diet is important so that you are prepared for an injury that becomes inflamed and takes longer than normal to heal. If you want to avoid this, then try avoiding cookies, and instead eat oatmeal, and nuts; Accompany main meals with vegetable salads, try to eat most vegetables and fruits raw.

You have to try as much as possible to avoid eating fried foods, and eliminate refined sugar, white flour, sausages, even canned foods. Among other foods that you should avoid that are inflammatory, throughout this article I will provide you with more detailed information about this.

Most likely, you think that inflammations are not serious at all, that your body knows what to do when you have a cut, however you should know that chronic inflammations are the main cause of cancer, diabetes and even heart disease. It destroys your body causing irreparable damage.

Here I will teach you how to prevent it, you must learn that the only way to combat it is through food , if you want to do without the medications that you usually take when you are injured and not before to prevent inflammation, the protection mechanism that your body has to repair damaged tissues or organs.

With the anti-inflammatory diet, you will not avoid inflammation, as this is necessary so that pathogens do not invade your body, it is a defensive reaction that causes white blood cells to increase along with other substances, such as cytosine. This inflammation is characterized by redness of the affected area, heat, pain and swelling and tends to heal in a few days.

The anti-inflammatory diet will help you avoid chronic inflammation, where the body reacts with a wrong inflammatory response so to speak, attacks its own tissues, and causes serious damage that in the long run can increase the risks of diseases including cancer. This type of inflammation has no symptoms and therefore must be prevented at all costs.

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What are anti-inflammatory foods?

Anti-inflammatory foods are those that have properties and nutrients, which help prevent and fight inflammation, improve health and provide energy to the body.

The intake of fruits, vegetables, and in general natural foods rich in antioxidants or other nutrients will help you reduce some inflammatory markers that are associated with cardiovascular diseases. These foods contain compounds that will prevent harmful molecules from forming for cells that would lead to tissue inflammation.

Among the foods that I recommend would be: dark green vegetables and those that contain sulfur substances such as garlic and onions; fruits like grapes and cherries; fish such as tuna and salmon, nuts among other anti-inflammatory foods that you will learn later.

Anti-inflammatory foods of natural origin

Foods of natural origin are those that have been grown, without using chemical additives, it is important that you know that cooking them also alter their composition, so it is recommended to consume them raw so that you obtain the anti-inflammatory benefit you need.

Remember that foods that contain additives and chemicals increase the risk of inflammation so you should avoid them , an example of some would be: those that contain added sugar, cookies and baked goods, sweets, trans fats, that is to say with fats. hydrogenated breads, packaged white rice and pasta, refined oils, and excess alcohol.

Once you eliminate these foods that contain chemical substances, you will begin to consume the anti-inflammatory foods of natural origin that I will mention below:

  • Extra virgin olive oil and coconut oil: these vegetable oils contain vitamin K and vitamin E, also oleic and eleocantal acid, all powerful antioxidants with anti-inflammatory effects because they reduce the levels of C-reactive protein, which is nothing more than a marker of inflammation.
  • Avocados: These contain healthy fats and fiber, along with vitamin K and folate and minerals that also decrease protein C.
  • Ginger: thanks to the gingerol it has, it has positive effects on inflammation.
  • Strawberries , blueberries, raspberries and blackberries: these berries are high in water, vitamin C and fiber, and anthocyanins, an antioxidant pigment that has anti-inflammatory properties.
  • Fatty or blue fish: contains omega 3 that helps reduce inflammation.
  • Dark chocolate: thanks to polyphenols, dark chocolate is an excellent alternative to improve inflammation markers in people at risk of heart disease. They also contain flavonoids, which increase the bioavailability of nitric oxide, which reduces inflammatory factors.
  • Mushrooms and champignons: these edible mushrooms contain substances that fight inflammation, are low in calories and are very beneficial in preventing inflammatory bowel diseases.
  • Tomatoes: contain vitamin C, vitamin A, vitamin K, magnesium and potassium, but their natural pigment called lycopene is responsible for reducing the inflammatory responses associated with cancer.
  • Grapes: these fruits contain anthocyanins that reduce inflammation just like red fruits. They also contain a substance called resveratrol, which improves inflammation markers.
  • Cherries: also contain anthocyanins, catechins, which relieve pain and reduce exercise-induced inflammation.
  • Peppers and chili peppers: contain capsaicin, a substance that has anti-inflammatory effects, and quercetin, associated with the prevention of infections and inflammation; Additional contains ferulic or synapinic antioxidants that are also anti-inflammatory.
  • Broccoli: It is rich in vitamin K , vitamin C and isothiocyanates that reduce inflammation and prevent cancer. And it also has quercetin like bell pepper, an anti-inflammatory antioxidant.

These are foods of natural origin with anti-inflammatory properties that you should incorporate into your daily diet.

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What are anti-inflammatory foods?

You have already learned about anti-inflammatory foods of natural origin, with the properties they have for the desired effect; now I show you a list with much more anti-inflammatory foods (including the above) so that you take into account in your diet to combat chronic inflammation:

Fruit

Vegetables and greens

Fatty fish

  • Salmon,
  • sardines,
  • trout,
  • anchovies.

Healthy fats

Dairy and Eggs

Spices and infusions

These foods are the ones that will help you avoid inflammation processes, and not only that, they also bring you countless benefits at the same time.

They serve to alleviate different symptoms

As I mentioned, you will be benefited in different symptoms and diseases while you consume anti-inflammatory foods because they have many properties and nutrients that will help you in different conditions such as muscle pain, intestinal pain, sciatica pain, and asthma; among others.

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Joint and muscle pain

One of the anti-inflammatory foods is olive oil, which will also help reduce the risk of poor circulation, and will prevent you from having muscle aches.

On the other hand, blueberries, mentioned in the previous list will help you with muscle damage and fatigue, as well as cherries that have a protective and healing effect on the muscles.

Ginger, and turmeric, contain anti-inflammatory antioxidants and protect against muscle pain.

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Skin problems, acne and cellulite

Cereals such as oats contain vitamins and minerals that favor the skin, chickpeas contain natural antioxidants that help clean pores and will cure acne .

For cellulite you should start by avoiding sweet drinks or artificial juices and instead consume tomatoes, which thanks to lycopene will prevent cell damage that has been caused by a harmful diet and prevent toxins in the body from damaging the skin.

Another anti-inflammatory but useful food for cellulite is onion, and red fruits that have great antioxidant power and will help you to have cellulite-free and acne-free skin.

Intestinal inflammations

These intestinal inflammations are common, and it is important that you alleviate them with a good diet, and avoid apart, the things that cause this condition such as: accumulated stress, a harmful diet, and colitis.

Main reasons why the intestine suffers damage, causing you terrible aches and pains. Anti-inflammatory foods such as ginger will be of benefit to you, you should consume it raw or in teas.

Asthma and bronchial problems

If you suffer from asthma, or a family member has this problem; You know then that it affects the respiratory system due to different factors that trigger an asthmatic attack, presenting difficulties in breathing. The anti-inflammatory foods that I already told you about will help you if you have this disease.

One of those foods is avocado, since it contains glutathione, it is an element that protects cells from free radicals, and it is a great detoxifier. Another food is broccoli, which prevents inflammation of the airways and also helps eliminate free radicals. Asthmatics should also consume ginger for anti-inflammatory substances that help treat bronchial problems and asthma.

Which are for the prostate?

This information is intended for men who are over forty years old, possibly your husband, your father, or your brother, if he has some symptoms such as weak urine flow, urgent need to urinate, difficulty urinating, dribbling in the end, straining to urinate, insufficient ability to empty the bladder, and blood in the urine, you could have a prostate problem that can be solved with anti-inflammatory foods.

Tomato, onion and garlic , the basic ingredients for a sauce, but I recommend that you try to keep them raw , use them in salads and you will see how their anti-inflammatory properties will improve symptoms, zinc will help strengthen the immune system , and fight the bacterial infections; This is found in various foods, mainly lean meats and mollusks.

For the inflamed colon

For the inflamed colon, it is best to incorporate fruits and vegetables into the diet that provide you with fiber, and if they are the ones that can be eaten with their shell, these will be more effective in relieving your colon, such as apples, and vegetables with anti-inflammatory properties. as is the carrot.

Eat them raw, make a salad with grated carrots and olive oil plus an onion that has diuretic properties and you will see how you will feel good and enjoy good health.

What are for the liver?

If what you want is to cleanse your liver, while you start the anti-inflammatory diet; Well, the following foods will serve you both:

Garlic activates enzymes in the liver and eliminates toxins thanks to its components such as selenium and allicin. Also the carrot for beta-carotene and flavonoids that will stimulate liver function ; The rich and nutritious avocado, in addition to its anti-inflammatory function, helps in the production of glutathione, which eliminates toxins if you consume it raw, in a salad to which you can add the above ingredients and drizzle with olive oil, which thanks to the Healthy fatty acids will eliminate toxins, and reduce the toxic overload of the liver.

Pains in sciatica

You need foods rich in magnesium for sciatica pain, which will help you release muscle contractions, which will relax your muscles; and anti-inflammatory foods that you already know could help you, for example: nuts, green leafy vegetables , brown or brown rice, and eggs that are rich in vitamin b12 , which will also relieve sciatica pain.

Multiple sclerosis

To treat multiple sclerosis you need foods rich in fiber, vitamins C, D and E, in addition to thiamine and riboflavin, and minerals such as calcium and potassium, properties present in the anti-inflammatory foods described above; tomatoes, onions, grapes, cherries, blueberries, strawberries, and blackberries. Besides, you must include fatty acids such as omega 3 and omega 6 , present in fish and flaxseed.

For diabetics

Diabetics always pay attention to the glycemic index because those that are beneficial for these people are foods with a low glycemic index, and some that I already recommended to treat chronic inflammation have a low index: dark green leafy vegetables, which contain few calories and few carbohydrates; blueberries and strawberries that contain antioxidants and vitamin C, but are perfect for diabetics, as well as tomato that contains iron , vitamin C and E.

Fish are also anti-inflammatory foods that people with diabetes can consume because they have omega 3 fatty acids , I recommend salmon.

Crohn’s disease

For this disease, it is advisable to consume foods rich in proteins and fats that will provide you with energy in little volume. You could consume oily fish, olive oil, remember that when the small intestine is not quite well, it will not properly absorb normal fats, and as a consequence the large intestine will become irritated and diarrhea will occur.

You can have a vitamin deficiency, so it is advisable to eat fruits with a high vitamin content, also nuts for the amount of nutrients they provide, and fibers, important because it will allow you to absorb toxins, it will facilitate the intestinal movement, although it seems contradictory but there are fibers that are well tolerated, and that they do not irritate the intestine, but it is you who must determine this, consuming foods rich in fiber such as cereals and the aforementioned nuts.

Which ones relieve fibromyalgia?

Fibromyalgia is relieved with anti-inflammatory foods rich in magnesium, selenium, calcium, and vitamin C, such as spinach, onions, cabbages, strawberries, blueberries, and cherries.

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Can they soothe hemorrhoids?

Anti-inflammatory foods help reduce dilation and thus the pain that hemorrhoids cause.

Bioflavonoids, vitamins A, B, C, and E, and minerals like zinc strengthen the venous walls that cause hemorrhoids; And all these properties are found in anti-inflammatory vegetables and fruits: cabbages , grapes and red fruits, also cereals, such as oats that will help you with constipation, one of the causes of hemorrhoids, like flaxseed , and walnuts.

Did you know that some are for the bones?

For the health of the bones the main thing is the consumption of calcium, vitamin D, phosphorus and magnesium, these are found in some anti-inflammatory foods already mentioned such as yogurts, cheese, soy milk and whole milk, fish blue, eggs, nuts and spinach and broccoli that will provide you with vitamin K.

Rheumatoid osteoarthritis

You should consume oily fish that helps you recover damaged tissues, since it has fatty acids such as omega 3, they will reduce inflammation of the joints.

You should also consume foods with antioxidants since osteoarthritis increases the needs of this, and these neutralize the excess of free radicals, and actively collaborate in the regeneration of tissues, vitamin C, helps in the formation of collagens, for these requirements you must consume vegetables and fruits, such as cabbages, broccoli , asparagus, carrots , for their richness in beta-carotene, vegetable oils such as olive and nuts.

Side effects and risks of these foods

There are side effects or risks when consuming anti-inflammatory foods that are generally natural foods. Food allergy is one of them, is caused by an immune response to a substance that is harmless in the same amounts for most people, and causes a reaction due to the most common allergens such as glycoprotein.

There is also the pseudo-allergy, it is an anaphylactic, adverse, non-immunological reaction that occurs in response to the ingestion of foods that have been degraded; this occurs due to biogenic amines (histamine, tyramine and phenylethylamine)

Another side effect is intolerance, it is caused by genetic enzyme deficiency, such as lactose intolerance produced by intestinal lactase deficiency. On the other hand, idiosyncrasy, this is an adverse reaction to a food or additive by a specific group of subjects, also occupational risks, which are reactions that occur in the environment where the food was treated.

For more information on how to improve a lactose intolerance or poor digestion

The symptoms of the reactions are many, which generally appear in dermatological disorders and in the respiratory system such as: anaphylactic shock, laryngeal and pharyngeal edema, urticaria and dermatitis, asthma and rhinitis, tachycardia and myocarditis.

The foods that produce the most side effects are:

  • the seafood , having specific antigens and thermolabile;
  • the eggs , containing thermolabile antigens except yolk;
  • the citrus and other fruits , which contain antigenic substances in the shell;
  • and the chocolate that derived from the allergy to cocoa .

Inflammatory foods to avoid

The opposite foods that we are talking about so far are inflammatory, that is, those that will accelerate chronic inflammation and that you should try to avoid as much as possible:

  • Intake of processed sugar increases the risk of inflammation and chronic diseases. Avoid soft drinks and replace them with natural juices.
  • Also refined oils since a high consumption of fats favors inflammation and heart disease;
  • Like trans fats , they increase bad cholesterol levels and lower good cholesterol levels, and they also promote inflammation and obesity.
  • the dairy contain an allergen that causes no reactions to most but if could trigger inflammatory responses in some people,
  • as well as processed meats that contain a molecule that humans do not produce naturally, and that after ingestion the body will have a reaction that could have a chronic inflammatory response.
  • On the other hand, alcohol can cause irritation and inflammation of the esophagus, larynx and liver, this would lead to a tumor due to chronic inflammation and worse still, it would generate cancer.
  • Finally, artificial additives like aspartame and monosodium glutamate will trigger inflammatory responses and even more so if you have rheumatoid arthritis.
    You should limit the consumption of processed foods, and consume more natural foods.

The best anti-inflammatory foods for special cases

In conclusion, with this extensive information on anti-inflammatory foods, you must choose which are the best, which suit your needs, because remember that they will not only help you avoid chronic inflammation but also to attack other diseases that you may be suffering, take advantage to use food according to the condition you have and do not stop eating well, eliminating from your eating habit those artificial or highly processed foods that will harm you not only by generating an inflammatory response but also in other aspects of your health.

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Expectorant and anti-inflammatory foods

The foods that you already know with anti-inflammatory properties, could serve as expectorants:

  • the onion , which contains compounds that trigger cough;
  • like ginger , thanks to its spicy flavor it will loosen mucus.

Diuretic and anti-inflammatory foods

Anti-inflammatory foods with diuretic properties are:

  • the grapes and apples , potassium sources and fibers;
  • the pear is also diuretic, astringent and anti-inflammatory;
  • the strawberries for the intake of antioxidants and vitamin C ;
  • the asparagus that contain enough fibers that will improve the intestinal transit;
  • the celery that eliminates the residues that damage circulation and is also high in fiber;
  • the parsley ;
  • the tomato that is very rich in potassium , recommended to prevent fluid retention, promote kidney function and eliminate toxins from the body.

Irritant and anti-inflammatory foods

The foods that can cause you irritability are:

  • the chocolatebecause they are high in calories you could induce vomiting;
  • the broccoli that you eat raw could cause you irritability;
  • the dairy ;
  • some grains and seeds , although they are foods recommended for their anti-inflammatory power, you should consume them properly and without excess.

Analgesic and anti-inflammatory foods

In addition to having anti-inflammatory powers, they are also pain relievers, a perfect combination to relieve pain and inflammation without the need for medication.

  • The olive oil is special for pain but you get the extra virgin;
  • the turmeric will also serves as a painkiller because it contains curcumin which helps block pain and inflammation while fighting;
  • the fish oils containing omega 3 fatty acids which block the production of inflammatory chemicals;
  • the blueberries are excellent analgesics;
  • the grapes and oats also serve the same dual role.

Anti-inflammatory and antioxidant foods

The foods that will provide you with antioxidants are:

  • the red fruits , ie blueberries, raspberries, blackberries, strawberries and cherries, it is due to anthocyanins;
  • also dried fruits such as walnuts , almonds, hazelnuts that are an excellent source of antioxidants;
  • the apple ;
  • and cocoa that has powerful antioxidant flavonoids and procyanidin.
Kathie Sand
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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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