The 11 most anti-inflammatory foods (and other of their properties)

The rhythm of life we ​​lead, stress and the intake of some foods causes our body to suffer from inflammation. Sometimes we can verify that this is so by observing that our bellies are swollen, but many inflammation processes that our body has to tolerate are not perceptible to the simple sight.

Such inflammation is a defense mechanism of our body, indicating that it is in distress. It is a process that is activated when there is some damaged tissue to repair, and it is also used to combat harmful agents. Fortunately, there are foods with anti-inflammatory properties that prevent the appearance of this type of inconvenience for our body.

• It might interest you: "10 foods you can eat every day"

The 11 foods with anti-inflammatory properties that you should know

Many nutrition experts advise adopting the traditional Mediterranean diet to combat stress and other oxidative processes that promote inflammation. This type of diet includes many foods with anti-inflammatory power that help us prevent all kinds of long-term diseases.

Next we are going to see which are the most remarkable foods with these properties. We will see that they have nothing to do with meat or fried, refined or sugary foods, which are what cause inflammation. This ends up triggering the appearance of diseases, so it advises to take anti-inflammatory foods and take advantage of all its properties.

• Related article: "6 foods that cause bloating"

1. Olive oil

Olive oil is one of the star products of the Mediterranean diet. The oil has been scientifically proven to block chemicals that cause inflammatory processes in the body.

The type of olive oil with the highest anti-inflammatory properties is extra virgin. It has different vitamins (E, A, D and K), and its fats are monounsaturated, helping to fight against free radicals that oxidize our body.

2. Nuts

Walnuts, almonds, hazelnuts and all nuts in general contain abundant antioxidant and anti-inflammatory substances. In different proportions, these foods contain very beneficial molecules such as omega-3 essential fatty acids or vitamin E. These help our body in the process of preventing and repairing damage, which is why nuts are one of the foods with the most anti-inflammatory properties.

• Maybe you are interested: "Healthy breakfasts: 8 quick and easy ideas to prepare"

3. Blue Fish

Oily fish is one of the most important sources of essential omega-3 fatty oils. Eating it regularly is a good way to combat inflammatory processes in our body thanks to the properties of these molecules. Sardines, mackerel, tuna, bonito or herring are some of the most consumed.

4. Fruit

Fruit is a fundamental food to enjoy a healthy life. Among its components, vitamins, fiber and its antioxidant components stand out. Thus, oranges, pears or apples are excellent foods. But the fruits with the most anti-inflammatory power are those known as red fruits (blueberries, raspberries, strawberries, blackberries, cherries).

• The pomegranate is another fruit with magnificent properties: "Pomegranate: properties and benefits of this unique fruit"

5. Ginger

Ginger is one of the quintessential anti-inflammatory foods. One of the most notable active substances is gingerol, as it has a lot of antioxidant and anti-inflammatory capacity. Eating ginger on a regular basis helps reduce inflammation levels in the body, both in acute and chronic cases (such as for those who suffer from rheumatoid arthritis).

6. Turmeric

Together with ginger, it is the fashionable species for its properties and the benefits it brings us. Its intake is indicated especially as an effective remedy to relieve symptoms and joint pain, arthritis, back pain, etc. Its most notable properties are anti-inflammatory, digestive and analgesic. In addition, it favors the regeneration of organs and tissues as in the case of the liver and skin.

• Related article: "Turmeric: the 10 medicinal benefits of this spice"

7. Green leafy vegetables

Green leafy vegetables have great properties, owing their intense green color to chlorophyll. An example of them are spinach, chard, celery, cabbage or arugula. Their caloric content is very low but they provide us with a large amount of vitamins, minerals and fiber. But it also has other phytochemicals that help prevent various diseases and combat inflammatory processes.

8. Cruciferous vegetables

Crucifers are a type of vegetables that stand out for their anti-cancer properties. Cauliflower, broccoli, Brussels sprouts or red cabbage stand out in this group. They are highly anti-inflammatory and antioxidant vegetables with cleansing properties, and it is recommended to eat them at least a couple of times a week. Its active principles are sensitive to temperature (be careful with freezing and boiling).

• It might interest you: "6 ideal diuretic foods to eliminate fluids and lose weight"

9. Tomato

Tomato is a food with anti-inflammatory power, helping to fight against different types of cancer. Thanks to different antioxidant substances it contains (vitamins A, E and C, as well as others from group B), it strengthens the immune system. But the substance that stands out the most is lycopene, a carotenoid that appears in high amounts in this fruit.

10. Probiotic foods

Probiotic foods improve our intestinal flora. Thanks to microorganisms that are beneficial to us, our intestines are healthier and intestinal inflammatory processes are greatly reduced. Probiotic foods such as yogurt, kefir, kombucha tea, or sauerkraut are recommended weekly.

• If you want to know more about probiotics, we recommend this reading: "Probiotic foods: what are they and what are the 8 that we can buy“

11. Flax seeds and chia seeds

Flax seeds and chia seeds contain high levels of essential omega-3 fatty acids. Other foods with this molecule have already appeared on the list, and there are practically no other sources of this type of fatty acids and their intake is very important. We recommend taking at least one of these foods on a regular basis.

Bibliographic references

• Baumgart, D.C. and Carding, S.R. (2007). Inflammatory bowel disease: cause and immunobiology. The Lancet, 369 (9573), 1627-1640.

• Hwang, C., Ross, V. and Mahadevan, U. (2014). Popular exclusionary diets for inflammatory bowel disease: the search for a dietary culprit. Inflamm Bowel Dis, 20 (4), 732-41.

• Pérez-Tárrago, C., Puebla-Maestu, A, Miján-De la Torre, A. (2008). Nutritional management of inflammatory bowel disease Nutr Hosp, 23, 417-427.