Natural anti-inflammatory foods Foods to reduce swelling and inflammation- write to aspire

Turn Food into Medicine to Reduce Swelling and Inflammation

Let’s turn our food into medicine for reducing chronic inflammation and swelling. Is it even possible? 

Chronic inflammation indeed ruins your quality of life. But medicine is not the happy solution. A powerful and convincing solution is switching up your food with nutrient-dense food that heals and cures your body. Surely, you will be surprised that the most underrated spices at home are more effective than anti-inflammatory medicines. 

While we strongly recommend consulting a doctor and taking proper medicine for your health conditions. Besides, changing diet is the most effective and long-term solution. Adopting foods to reduce swelling and inflammation in the body is not much difficult. Let’s first know the possible reasons for swelling and inflammation in the body.

Possible Reasons for Body Swelling

Swelling is a symptom of your underlying health conditions. It mainly occurs due to arthritis, cancer, stress, diabetes, similar health conditions, etc. Mostly it happens due to the accumulation of fluid in the body or inflammation. But in other cases, swelling results from a tumor or cyst in the body. Moreover, body parts can swell due to injury or accidents. Furthermore, health conditions like pregnancy and allergic reactions also lead to swelling or edema.

A range of swelling includes internal swelling in the body due to injury or medication side effects. Further, external swelling on body organs also occurs, like in the case of pregnancy, etc. 

In this anti-inflammatory diet article, we want to recommend some healthy foods that offer good nutrition to the body and help eliminate toxic out of your body.

Whatever the reasons or underlying health conditions, you can always switch to a healthy diet for speeding up the healing process with the help of anti-inflammatory foods. It is proved that foods to reduce swelling and inflammation can help people who suffer from chronic inflammation. Otherwise, neglecting this condition for the long term will affect arteries and the heart and lead to severe medical conditions like stroke.

We have already designed an anti-inflammatory infographic to help you choose between the healthiest foods for your meals. Equally important is to leave the pro-inflammatory processed foods like deep-fried snacks, sugary cereals, drinks, and bakery items. Through this, we will ensure helping the body in the healing process.

How does Anti-inflammatory Foods help to Reduce swelling?

Still, wondering how and why food can reduce swelling and inflammation?

Inflammation is the natural symptom of the body, which helps the body fight illness. But recurring inflammation is a symptom of a bad immune system and leads to chronic inflammation. It may be due to auto-immune diseases like arthritis and asthma. Therefore, with medication, we need to shift our dietary habits also. For this purpose, plant-based foods, lean meat, spices, healthy fats and fruits, and vegetables are the best anti-inflammatory foods.

These nutrient-dense anti-inflammatory foods are rich in antioxidants that help to reduce free radicals in the body. As we know that free radicals are harmful to the body and can cause chronic health problems. Therefore, it is necessary to protect your body through diet. Generally speaking, inflammation and swelling can be symptoms of free radicals in the body. Yet an anti-inflammatory diet is packed with various antioxidants and healthy diet options that can heal our body.

Top Foods to reduce swelling and inflammation

  • Fish
  • Fruits
  • Vegetables
  • Healthy Fats
  • Beans 
  • Nuts and seeds
  • Fiber
  • Spices like ginger and turmeric 
  • Probiotics and prebiotics
  • Herbal teas 

 Key principles for Foods to reduce swelling and inflammation

1- Always Take fresh vegetables and fruits

2- Eat Raw or moderately cooked vegetables

3- Use a combination of all healthy ingredients

4- Use healthy fats to cook food like olive oil and coconut oil

5- Choose high fiber foods for better digestions

6- Meal time and quantity are important for best results

List of Natural Anti-inflammatory Foods For Swelling and Inflammation

You have to try and test different ingredients for better results. We are discussing top foods here for your information.

1- Tomatoes

Tomatoes are rich in Lycopene – an antioxidant that reduces the risk of inflammation. Research studies have proved that tomato juice or tomato is a rich source of antioxidants. Further Research has explored some exciting and useful information about tomato juice. For instance, research done at Tehran university of medical science supported the effectiveness of tomato juice against inflammation. It has been proved that tomato juice can reduce inflammation in obese female medical students.

2- Virgin Olive oil

 Virgin olive oil is a verified food having therapeutic and anti-inflammatory benefits to fight inflammation. You will be amazed to know that Virgin olive oil contains the compounds Oleocanthal, which has the same anti-inflammatory properties as ibuprofen. Therefore, keep it up on your anti-inflammatory diet list.

3- Berries

Berries are available in distinctive colors like blue, red, purple and have amazing anti-inflammatory properties. Besides, these small, pulpy, and extremely tasteful fruits are not only nutritious but low in calories. Get a bevy of benefits by adding it to your breakfast smoothie, lunch salads, or dinner.

4- Whole grains

Various research studies confirmed that whole grains are beneficial for health compared to refined grains. Did you notice that consumption of whole grains like whole wheat, quinoa, barley, steel-cut oats, brown rice, etc., helps in improved metabolism, which ultimately affects the low-grade inflammation markers in the body?. Therefore, it is best to use whole grains to help body fight inflammation and swelling. 

5- Fruits

Apples, berries, cherries, citrus, and pomegranate are the best anti-inflammatory foods. These plant-based diets are extremely helpful to sort many diets related diseases in the body. Our current lifestyle sometimes doesn’t allow us to control many factors in our diet, and we may consume many store-bought items which are not healthy. We can always add more fruits to our diet to stay healthy and fight inflammation as a substitute.

6- leafy Green Vegetables

Dark-colored leafy greens have amazing benefits for health and fighting inflammation. They are packed with vitamin K, A, C, E, and vitamin B and are high in dietary fiber. Eating a healthy portion of leafy green in lunch, dinner or breakfast gives you therapeutic and anti-inflammatory benefits.

6- Spices

Nature has blessed us with various anti-inflammatory spices. However, herbs and spices are mainly used to develop a specific aroma and taste in meals. But research has proven that All spices, basil, bay leaves, black pepper, nutmeg, oregano, sage, and thyme have anti-inflammatory properties and contribute to inflammation reduction in the body. Among them all, chili pepper has the highest inflammation reduction potential.

Even researchers at Larner College of Medicine found that you might live longer if you consume chili pepper and hot pepper.

Furthermore, black pepper is known as king of spices due to its anti inflammatory, antioxidant properties and tasty flavor.

We have shared scientific research-based information about Foods to reduce swelling and inflammation. You can use all these healthy ingredients in your diet due to their potential benefits.

Natural anti-inflammatory foods Foods to reduce swelling and inflammation- write to aspire

Furthermore, we have developed research based infographics and reading sources to upgrade your knowledge about top foods that have anti-inflammatory properties. You can check our latest articles on anti-inflammatory diet as well.

Natural anti-inflammatory foods for Joint Pain

Best anti inflammatory food for back pain

Best anti inflammatory food for Ulcerative Colitis