What is Inflammation? | 12 Best Anti-Inflammatory Foods | What is an anti-inflammatory diet? | 3 Day- Diet Anti-inflammatory Diet Plan | FAQs
Explore some of the best anti-inflammatory foods that can help fight inflammation naturally. Don’t miss your 3-day anti-inflammatory diet plan with traditional Indian dishes!
What is Inflammation?
Inflammation is how your body defends itself when something is wrong, like if you get a cut or an infection (1). There are two main types: acute and chronic (2). Acute inflammation happens quickly. On the other hand, chronic inflammation lasts longer. Additionally, it is linked to serious health issues like Alzheimer’s, heart disease, type 2 diabetes, autoimmune and even cancer (3, 4, 5, 6).
But there's good news! What you eat can help lower inflammation.
12 Best Anti-Inflammatory Foods to Include in Your Diet:
Amla (Indian Gooseberry): Amla is a common Indian fruit, that grows on trees. Amla offers many health benefits, the most important one is anti-inflammatory (7, 8). Amla is packed with vitamin C and antioxidants. It also supports your immune system. You can enjoy it fresh, in powdered form, as a juice, with honey, or as pickles.
Pomegranate: This fruit is rich in antioxidants (9, 10, 11). It has strong anti-inflammatory properties. Hence, it is a great choice for reducing inflammation. Did you know that pomegranate juice has more antioxidants than red wine and green tea (12)? Moreover, pomegranate wine can lower bad cholesterol better than red wine (13).
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants (14, 15) and flavonoids. They lower inflammation and support your overall health (16). Add it to your breakfast bowl, smoothies, pancakes or enjoy them fresh.
Fatty Fish: Fatty fish such as salmon, mackerel, and tuna are rich in omega-3 fatty acids. These healthy fats help reduce inflammation. it also supports your heart health. Hence they are ideal for fighting inflammation naturally (17, 18, 19).
Leafy Greens: Spinach, drumstick (moringa) and tulsi leaves (holy basil) have vitamins and antioxidants. These greens cut down inflammation and support a strong immune system (20, 21, 22, 23, 24, 25, 26, 27). They are powerful anti-inflammatory foods that you can use in many traditional Indian dishes.
Cinnamon (Dalchini): Cinnamon is a spice used in Indian cooking. There are 2 types of cinnamon:
a. Cassia Cinnamon
b. Ceylon Cinnamon
Ceylon cinnamon is known as the true cinnamon. However, cassia cinnamon is used widely. Cinnamon has anti-inflammatory compounds that can help reduce inflammation. It also helps to reduce blood sugar levels (28, 29, 30).
Tomatoes: They are rich in lycopene, which is an antioxidant (31, 32). Adding them to your Indian recipes can protect against heart disease and gastric cancer (33, 34).
Olive Oil: Olive oil is an excellent anti-inflammatory food (35). it is a key part of a Mediterranean diet. Olive oil can reduce inflammation and support heart health (since it has MUFA, 36, 37, 38).
Turmeric: Turmeric is an anti-inflammatory spice. It is well known for its active ingredient, curcumin. Turmeric is commonly used in Indian cooking. Add it to your daily recipes like gravies, and soups or have a cup of turmeric milk.
Green Tea: Green tea is a popular anti-inflammatory food. It is high in catechins. These are antioxidants that reduce inflammation. Drinking it regularly supports a healthy lifestyle.
Garlic: Garlic contains compounds that lower inflammation. It’s used in many Indian dishes for both flavour and health benefits. Garlic can even fight inflammation in joint pains. Moreover, it can reduce liver inflammation.
Ginger: Ginger is rich in gingerol, a compound with strong anti-inflammatory effects. Using ginger in your diet can help manage inflammation. Plus it is commonly used in Indian cooking for its health benefits.
My Favorite Anti-Inflammatory Recipes for a Healthy Indian Diet:
I love adding leafy greens like spinach, drumstick leaves and amaranthus to my meals—they’re like green superheroes fighting inflammation. I don't enjoy green smoothies; yes, an unpopular preference ;). I eat these greens in poriyal, and kootu or add them to soups.
Nuts are my go-to snack for a healthy diet. They help reduce inflammation and keep me energetic. I use turmeric in my dishes, which is great for fighting inflammation. What are your favourite anti-inflammatory foods? Let me know in the comments.
3- Day Anti-Inflammatory Diet Plan
What is an Anti-Inflammatory Diet?
Think of your body like a car engine. Inflammation is like the engine getting too hot because it’s working hard. Anti-inflammatory foods are like the coolant that helps keep the engine running smoothly and at the right temperature. Eating these foods helps keep your body’s "engine" cool and running well.
Two popular anti-inflammatory diets are the Paleo and Mediterranean diets. The Mediterranean diet is known for its high content of monounsaturated fats (MUFA), fibre, and polyphenols. Moreover, the Mediterranean diet can manage gut problems such as IBS and inflammatory bowel diseases (IBD).
Health Benefits of an Anti-inflammatory Diet:
1. Reduces Chronic Inflammation:
When your gut has more bad microorganisms than good ones (dysbiosis), it can increase inflammation. Additionally, this inflammation can cause weight gain. This diet supports healthy gut bacteria and reduces inflammation (2).
2. Improves Heart Health:
The antioxidants and polyphenols in the anti-inflammatory diet reduce your risk of heart disease. They work by reducing inflammation and lowering cholesterol levels.
3. Helps in Weight Loss:
An anti-inflammatory diet is rich in fiber, which helps keep your blood sugar levels steady. When your blood sugar doesn’t fluctuate, your body doesn’t need to produce excess insulin. Since insulin encourages fat storage, maintaining stable blood sugar can help prevent weight gain.
Additionally, the fiber in this diet helps you feel full after meals and reduces cravings. This makes it easier to lose weight.
4. Reduces Joint Pain:
An anti-inflammatory diet can reduce pain from arthritis (3) and other joint problems, by reducing inflammation.
5. Digestive Health Benefits:
High-fiber, anti-inflammatory foods promote gut health by supporting digestion and good gut bacteria. Therefore it reduces the risk of digestive issues.
6. Balancing Blood Sugar Levels:
Because of high fibre, protein and healthy fats, anti-inflammatory foods balance blood sugar levels.
7. Brain Health Benefits:
Several studies show that an anti-inflammatory diet protects against cognitive decline in the elderly. Therefore, there is a lower risk of diseases like Alzheimer’s and Parkinson's (4).
8. Cancer-Reducing Properties:
Free radicals produced due to inflammation can affect DNA. Mutations in the DNA can lead to the development of cancer (5). Antioxidant-rich foods reduce cancer risk by fighting free radicals.
9. Benefits for Skin Health:
When you eat an anti-inflammatory diet, your skin health also improves. Moreover, it can reduce acne and psoriasis.
FAQs
1. What is the best diet to reduce inflammation?
The best diet to reduce inflammation includes a variety of anti-inflammatory foods. Here’s a list of foods to focus on:
Fruits: Berries, oranges, and apples.
Vegetables: Leafy greens (spinach, kale), tomatoes, and broccoli.
Whole Grains: Brown rice, quinoa, and oats.
Lean Proteins: Fish (salmon, mackerel), chicken, and legumes.
Nuts and Seeds: Almonds, walnuts, chia seeds.
Healthy Fats: Olive oil, avocado.
Herbs and Spices: Turmeric, ginger, garlic.
2. What is the strongest anti-inflammatory food?
Among anti-inflammatory foods, some of the strongest options include:
Turmeric: Contains curcumin, which has powerful anti-inflammatory effects.
Blueberries: Rich in antioxidants.
Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids.
3. What foods are bad for inflammation?
Try to limit or avoid the following foods:
Sweets: Candy, cakes, cookies.
Sodas and Sugary Drinks: Soft drinks, energy drinks.
Simple Carbs: White bread, pastries, and white rice.
Fried Foods: French fries, fried chicken.
Processed Meats: Sausages, bacon, hot dogs.
Conclusion:
By eating anti-inflammatory foods, you can reduce inflammation naturally. However, if you have any health issues please talk to your doctor before making any changes to your food. Additionally, you can book a consultation with me to get a personalised nutrition plan to help with your health issue.
Comments