Inflammation is part of the body’s defense mechanism. It is a way that your immune system responds to harmful stimuli, such as pathogens, damaged cells, toxic compounds, or irradiation (1).
It acts by removing injurious stimuli and initiating the healing process.
Inflammation can either be acute or chronic.
Basically, an uncontrolled acute inflammation could become chronic, contributing to a variety of chronic inflammatory diseases. This is when it begins to attack the body rather than repair it.
When this happens, people often look to doctors for help, relying on prescriptions to address it.
But the same doctors people look to are beginning to rethink how they handle inflammation.
From findings, the solution to your inflammatory issues is in your kitchen.
All you need is an anti-inflammatory diet which we will show you here. With this diet, you can fight off inflammation for good.
Why An Anti-inflammatory Diet Matters If You Are Trying To Conceive
Because we are about reproductive health and your wellness, here is why you should know about these foods.
You see, the reproductive system of humans is a delicate one. Little things you think do not matter could be the reason conception is not happening.
There is a condition called Endometriosis and different studies say this could reduce implantation capacity. Others say it increases the risks of pregnancy loss, and causes anatomical obstruction imposed by endometriotic lesions.
Unfortunately, inflammation is considered the hallmark of endometriosis (2) (3).
This is one reason females and males should take inflammation seriously to ensure that when it is time to give birth, there are no encumbrances.
What Anti-inflammatory Diet Do
When your body senses anything that is foreign (toxin), your immune system becomes active to ward it off.
This often triggers a process called inflammation and as a result, this protects your health.
When it persists without an invader noticed, it becomes a threat to your health.
Unfortunately, many major diseases that plague humans – cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s – have been linked to chronic inflammation.
In fact, studies describe chronic inflammation as a significant cause of death globally (4).
This is the more reason you should eat diets that we will recommend here to promote good health and longevity.
Also, studies have shown that your food contains components that may have anti-inflammatory effects. This is why we say the solution is in your kitchen.
Avoid Foods That Promote Inflammation
Foods considered dangerous to your health and could promote inflammation are sodas (sweetened drinks), refined carbohydrates, red meat and processed meats.
Lots of unhealthy foods you eat contribute to weight gain, which is itself a risk factor for inflammation.
According to experts at Harvard Medical School, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver.
So, avoiding unhealthy foods will help you keep inflammation away.
Foods That Have Anti-inflammatory Properties
You see, one reason your kitchen holds the solution to your inflammatory issue is that living foods contain compounds that fight off inflammation.
Here are some things to add to your diet to fight inflammation.
1. Turmeric
According to a study, the anti-inflammatory effect of curcumin which is in turmeric can effectively improve the symptoms of these diseases (5).
You can add turmeric in your diet to get the curcumin benefit. Turmeric comes in powder and fresh forms so you have your choice to make.
You can add it to almost any meal, especially if it is in powder form.
Meanwhile, it is important that you get black pepper when you are getting your turmeric.
Your body finds it hard to absorb curcumin, but when you combine it which black pepper, absorption increases by a significant percentage.
2. Add Fruits To Your Diet For Inflammation
Fruits are rich in antioxidants that will help fight inflammation.
Your diet should contain different forms of fruits and here are a few that you should go for.
- Berries
In the berries family, blackberries, cranberries, raspberries, strawberries and blueberries are rich in a group
of antioxidants known as anthocyanins. This antioxidant, which is also very available in Zobo, is really amazing. Studies show it could fight inflammation and ward-off cancer, heart disease, diabetes and other diseases that are linked to chronic inflammation (6). - Citrus
You see, oranges, grapefruit, lemons, and limes are rich in vitamin C.
Also, they are rich in fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. 
Other Fruits
Other fruits that are rich in antioxidants that are helpful in fighting inflammation are avocado, pomegranate, oranges, apples, stone fruits and grapes. Add them in your diet as often as you can.
3. Green Leafy Vegetables For Inflammation
Green leafy vegetables are rich in different antioxidants and compounds that are amazing in fighting inflammation. You can blend them, eat them raw, steam them or prepare them as salad.
Some vegetables in this category are spinach, kale, and collards and broccoli.
4. Nuts
Adding nuts to your diet is an amazing decision because they come with unsaturated fats which are healthier than the saturated fat you find in red meat, processed foods and fried foods. They are also rich in omega-3 fatty acids.
Nuts are rich in fibre, antioxidants, and other plant compounds that fight inflammation and keep you healthy.
Some notable nuts to add to your diet are particularly high in this omega-3 fatty acids that is an inflammation-lowering agent are almonds, walnuts, hassle nuts and Brazil nuts.
5. Fatty Fish Lowers Inflammation Markers
In this fatty fish family are salmon, mackerel, tuna, and sardines. Fatty fish contains the three most important omega-3s – EPA and DHA.
These fatty acids deliver amazing health benefits that boosts the performance of your heart, brain, lungs, and circulation.
They are anti-inflammatory.
6. Ginger
Thankfully, this is always available even in powder form. All you do is add it to your diet as often as possible.
Once in a while, take a small size ginger and put in your mouth. chew it gradually and maximise the benefit.
Ginger is rich in phytochemicals that fight inflammation and keep you healthy.
A study says it contains functional ingredients like gingerols, shogaol, and paradols. These are valuable ingredients which can also prevent various cancers (7).
Remember that inflammation contributes to cancer and other chronic diseases.
7. Cloves
Also, cloves is another superfood for inflammation treatment.
In fact, a study says cloves significantly inhibits the increase in the production of several proinflammatory biomarkers (8) .
Cloves is also available in powder form so you can add it to your soup or other foods. It is not just a spice.
8. Mushrooms
This is a superfood that people rarely eat. But it is really amazing for the treatment of inflammation.
According to a study, mushrooms are rich in anti-inflammatory components, such as polysaccharides, phenolic and indolic compounds, mycosteroids, fatty acids, carotenoids, vitamins, and biometals (9).
Metabolites from mushrooms of the Basidiomycota taxon possess antioxidant, anticancer, and most significantly, anti-inflammatory properties.
If you wonder why people of old lived longer, this could be one of the reasons. They ate lots of mushrooms and other anti-inflammatory foods.
9. Garlic For Inflammation
You may not like the odour it comes with, but that is its power to fight inflammation.
Adding garlic to your diet is a good thing if you are battling inflammation.
Garlic contains different compounds – diallyl disulfide and s-allyl cysteine – that play important role in giving you a great health.
One major compound that studies say is anti-inflammatory in garlic is allicin (10).
10. Bell Pepper
The size of this pepper often scare some persons away from it. How do I finish this pepper? some ask. But the truth is that bell peppers are rich in vitamin C and other antioxidants that help fight inflammation.
The next time you see it, get it and slice it into your spaghetti or other sauces.
11. Moringa For Inflammation
This is another anti-inflammatory food you should add to your diet. Growing up, my mother used to add this leaf to egusi soup, but we were not even aware of what it does at the time.
According to a study, extracts from moringa are effective in reducing weight of distal colon as a marker for inflammation and tissue edema (11).
12. Chia And Hemp Seeds
You see, chia seeds and hemp seeds are two powerful foods that are full of inflammation-lowering benefits.
Chia seeds are rich in antioxidants like kaempferol, quercetin, and caffeic acid, all of which have their own ability to fight inflammation and free radical damage (12).
This seed is also a good source of omega-3s, although it’s important to note that chia mainly contains alpha-linolenic acid (ALA). This is different from the omega-3s in fish and seaweed.
But studies say this ALA has its own anti-inflammatory power and may also cut your risk of heart disease.
On the other hand, hemp seeds are also nutritious and contain high amounts of vitamin E, which fights inflammation.
Also, it contains a reasonable amount of omega-3 to omega-6.
One of the specific omega-6 fatty acids found in hemp is known as gamma-linolenic acid (GLA).
GLA is thought to have an anti-aging effect for skin, may help with hormone imbalance and has potent anti-inflammatory properties (13).
You see, while these foods reduce inflammation markers, they also make you healthier.
It makes sense to add them to your diet and get the benefits.
What other anti-inflammatory foods do you know?
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