lower your inflammation with these 7 foods

Lower Your Inflammation With These 7 Foods

Inflammation is well-known as a health problem. Indeed it is. However, there is another side to this cause. It is the first defender of your immune system that comes out in case you get infected from any virus, or bacteria, or get injured. But, that does not mean you avoid it. They should be treated well if they do not go naturally.

The Common Signs And Symptoms Of Inflammation


  • Pain
  • Swelling
  • Redness
  • Loss of Function of an inflamed area

Now the biggest question that arises is whether you should treat it as a good sign or a bad sign? Well, if the it does not get fine within a period and starts causing other skin problems and fatigue. You should look for ways to reduce inflammation.

Here in this blog, we will tell you foods that help reduce it naturally. However, you must consult a doctor before eating anything because many times inflammation is caused by allergies.

Foods & Drinks To Reduce Inflammation


Note these foods that reduce inflammation and make sure to increase their intake in your diet. 

1) Berries

Many varieties of berries exist such as strawberries, blueberries, raspberries, and blackberries that are rich in fiber, minerals and vitamins.

All berries contain an antioxidant component called anthocyanins. It has anti-inflammatory effects that reduce the risk of inflammation. Also, your body produces ‘natural killer cells (NK cells) that take care of your immune system functioning. Thus, it is important to have regular production of NK cells that can be improved by berries.

Include them in your daily fruit diet to reduce unwanted and unhealthy inflammation.


2) Peppers

Peppers like bell pepper and chili pepper are anti-inflammatory foods loaded with Vitamin C and antioxidants. Also, if anyone has diabetes, bell pepper can reduce the associated inflammation as it has antioxidant quercetin. At the same time, chili peppers contain ferulic acid and sinapic acid which perhaps reduce inflammation. 

You can add them to your foods as per your taste buds so they can be taken regularly.

3) Broccoli

Broccoli is one of the cruciferous vegetables and an anti-inflammatory food due to its antioxidant components such as sulforaphane. It reduces inflammation by lowering the levels of cytokines and nuclear factor kappa B (NF-κB). These are the molecules that induce inflammation in the human body. Moreover, it decreases the risks of cancer and cardiovascular diseases as it is a cruciferous food like cauliflower, kale, and Brussels sprouts.

Along with this, broccoli is associated with many health benefits and it may not affect your weight loss diet too. So you can eat it as much as you want.


4) Avocados

Avocados contain potassium, magnesium, a healthy heart monounsaturated fats and fiber. Moreover, it has carotenoids and tocopherols that are good for cardiovascular patients and reduces the risks of many kinds of cancer. At the same time, avocados are good for inflammation reduction in newly forming skin.

5) Fatty Fish

All fatty fishes have omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but these are some of the best sources among all:

  • Sardines
  • Herring
  • Mackerel
  • Salmon
  • Anchovies

It can cause metabolic syndrome, kidney disease, diabetes, or heart disease. However, with the help of EPA and DHA, one can reduce body inflammation.

These fatty acids get metabolized in your body into the compounds namely, resolvins and proteins. Such compounds help reduce body inflammation.

Fatty Fish

6) Mushrooms

There are many kinds of mushrooms grown naturally. However, only some of them are edible and grown for commercial purposes. Such mushrooms include truffles, portobello mushrooms, and shiitake mushrooms. 

Mushrooms have many health benefits such as it is rich in copper, selenium and it has all Vitamin Bs. Moreover, it is so light in calories that it is the best food for weight loss. 

Most importantly, it contains phenols and antioxidants that work as anti-inflammatory components. Especially, one of mushrooms’ kind, lion’s mane perhaps has the potential to reduce low-grade body inflammation that is related to obesity.

Please ensure you eat raw mushrooms if you are willing to reduce it as the cooked mushrooms lose their anti-inflammatory properties.

7) Green Tea

As we all have heard many times that green tea offers multiple health benefits such as the reduced risk of cancer, heart disease, Alzheimer’s disease, obesity, etc. 

Most of its health benefits come out of its antioxidant and anti-inflammatory properties. Majorly, a substance named, epigallocatechin-3-gallate (EGCG). It inhibits inflammation by reducing the pro-inflammatory cytokine production and damage to fatty acids in your cells.

Green Tea

8) Turmeric

Turmeric is one of the most famous Indian spices which has numerous health benefits. It is really good for inflammation related to diabetes, arthritis, and other diseases. 

Also, people with metabolic syndrome that consume 1 gram of curcumin daily with piperine from black pepper, experience a remarkable reduction in inflammatory marker CRP.

In The End


Inflammation is indeed good for an immune system responder. However, you should know the difference between good inflammation and bad inflammation. It could be a reason for many chronic diseases too. Thus, add these foods to your diet to reduce the effects of it in your body. At the same time, do not only rely on the diet, consult your doctor for proper medical treatment. For more health information, keep visiting us more frequently.

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