13 types of anti-inflammatory and immune-boosting foods in 2022

13 types of anti-inflammatory and immune-boosting foods in 2022

Infections can be a good and a bad thing at the same time. On the one hand, inflammation helps the body defend itself against disease. On the other hand, chronic inflammation can lead to an exacerbation of the disease with severe obesity. Stress, combined with eating inflammatory foods foods that increase inflammation  and low activity levels can pose the greatest threat to health.

However, some studies have shown that there are some foods that can fight infections; Which:

Types of anti-inflammatory foods

1. Raspberry
Berries are small fruits that are full of fiber, vitamins and minerals. Although there are many varieties, the most common ones include:

the strawberry.
berries;
raspberry.
blueberries;
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects and may reduce the risk of many diseases. Normally, the body produces natural killer cells (NK cells), which help maintain the proper working of your immune system. In one study, men who ate blueberries daily produced significantly more NK cells than men who did not.

The results of another study also showed that adults who were overweight and who ate strawberries; They had lower levels of certain inflammatory markers linked to heart disease.

Abstract

Berries provide a lot of antioxidants known as anthocyanins. Which may reduce inflammation, increase immune health, and also reduce the risk of heart disease.


2. Fatty fish
Oily fish is a rich source of protein and the long-chain omega-3 fatty acid EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources of these acids:

Salmon.
Sardines.
Herring.
mackerel;
anchovies;
EPA and DHA also reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. Your body converts these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects. In one clinical study, people who consumed salmon or EPA and DHA supplements had a decrease in markers of C-reactive protein (CRP) inflammation.

Also, in another study, people with irregular heartbeats who took EPA and DHA supplements daily experienced no difference in inflammatory markers, compared to those who received a placebo.

Abstract

Fatty fish is high in the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.


3. Broccoli
Broccoli is a very nutritious food that is an anti-inflammatory. It is a cruciferous vegetable, such as broccoli, cabbage, and turnip. Research has shown that eating more cruciferous vegetables is linked to a lower risk of heart disease and cancer. This may be related to the anti-inflammatory and antioxidant effects it has.

Broccoli is a food rich in sulforaphane, an antioxidant that fights inflammation by reducing levels of cytokines and NF-kB, which protect the body from infections.

Abstract

Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.


4. Avocado
Avocados may be one of the heart-healthy superfoods. It's full of potassium, magnesium, fiber, and healthy monounsaturated fats. It also contains carotenoids and tocopherols, which are linked to a reduced risk of cancer. In addition, avocados may reduce the likelihood of infections in young skin cells.

In one study, when people ate a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6 compared to participants who ate the hamburger without the avocado.

Abstract

Avocados offer many beneficial compounds that protect against inflammation and reduce the risk of cancer.


5. Green tea
You've probably heard a lot that green tea is one of the healthiest drinks you can have. It reduces the risk of heart disease, cancer, Alzheimer's disease, obesity, and other conditions. Many of its benefits are due to its antioxidant and anti-inflammatory properties, particularly a substance called epigallocatechin-3-gallate (EGCG).

EGCG prevents inflammation by reducing the production of pro-inflammatory cytokines and also destroying fats in the body's cells.

Abstract

The high EGCG content in green tea reduces inflammation and protects the body's cells from damage that can lead to disease.


6. Pepper
Sweet and hot peppers contain a lot of vitamin C and antioxidants that have powerful anti-inflammatory effects. Capsicums also provide large amounts of an antioxidant called quercetin, which may reduce signs of oxidative damage in people with sarcoidosis, an inflammatory disease.

In addition, hot peppers contain cinnapic acid and ferulic acid, which may reduce inflammation.

Abstract

Hot and sweet peppers are among the best anti-inflammatory foods because they are rich sources of quercetin, cinnapic acid, ferulic acid, and other antioxidants that have powerful anti-inflammatory effects.


7. Mushrooms
Although there are thousands of mushroom species around the world, only a few are safe to eat. These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are also very low in calories. It is also a rich source of selenium, copper and all B vitamins.

In addition, mushrooms contain phenols and other antioxidants that provide anti-inflammatory protection. There is also a special type of mushroom called lion's mane that may reduce inflammation associated with low-grade obesity.

However, one study found that using mushrooms for cooking significantly reduces the anti-inflammatory compounds present in them. Thus, it may be best to eat it raw or lightly cooked.

Abstract

There are some good mushrooms to eat that contain compounds that may reduce inflammation. So eating them raw or lightly cooked may help you reap their full anti-inflammatory benefits.


8. Grapes
Grapes contain anthocyanins that reduce inflammation. It may also reduce the risk of many diseases, including heart disease, diabetes, obesity, Alzheimer's disease and eye disorders. In addition, grapes are one of the best sources of resveratrol, another compound that has many health benefits.

In one study, people with heart disease who took grape extracts daily experienced a decrease in inflammatory gene markers, including NF-kB. What's more, their adiponectin levels rose. It is known that low levels of adiponectin are associated with increased weight and the risk of developing cancer.

Abstract

Grapes contain many plant compounds, such as resveratrol, that can reduce inflammation. It may also reduce the risk of several diseases.


9. Turmeric
Turmeric is a spice with a strong, earthy flavor and is often used in chicken curries and other Indian dishes. Turmeric contains a rich amount of curcumin, which is a powerful anti-inflammatory nutrient. Therefore, turmeric is considered one of the foods that reduce inflammation associated with arthritis, diabetes, and some other diseases.

In fact, daily consumption of 1 gram of curcumin with piperine in black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome. However, it can be difficult to get enough curcumin to see a visible effect from taking turmeric alone. In one study, overweight women who took 2.8 grams of turmeric daily showed no improvement in inflammatory markers.

Therefore, taking a supplement containing isolated curcumin is the most effective option. Also, curcumin supplements are often combined with piperine, which can boost the body's absorption of curcumin by 2,000%.

Abstract

Turmeric contains a powerful anti-inflammatory compound called curcumin. Also, taking black pepper with turmeric can significantly enhance the body's absorption of curcumin.


10. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest fats you can eat. It is a rich source of monounsaturated fats; It is an essential component of the Mediterranean diet, which provides many health benefits. One study also linked extra virgin olive oil to a lower risk of heart disease, brain cancer, and other serious health conditions.

In one study of the Mediterranean diet, CRP and several inflammatory markers were significantly reduced in those who consumed 50ml of olive oil daily. The effect of oleocanthal, an antioxidant found in olive oil, has also been compared to anti-inflammatory drugs such as ibuprofen. Knowing that extra virgin olive oil offers greater anti-inflammatory benefits than those of refined olive oils.

Abstract

Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce the risk of heart disease, cancer, and other serious health conditions.


11. Dark Chocolate and Cocoa
Dark chocolate is delicious and rich in anti-inflammatory nutrients. They are full of antioxidants that reduce inflammation. This may reduce the risk of disease. The most prominent of these is flavanols, which is the ingredient responsible for chocolate's anti-inflammatory effects and maintaining the health of the endothelial cells that line the heart's arteries.

In one study, smokers experienced significant improvements in endothelial function within two hours of eating high-flavonol chocolate. However, you should make sure to choose dark chocolate that contains at least 70% cocoa to reap the anti-inflammatory benefits that it has.

Abstract

The flavanols found in dark chocolate and cocoa can reduce inflammation. It may also reduce the risk of several other diseases.


12. Tomatoes
Tomatoes are a high-nutrient food. Tomatoes are high in vitamin C, potassium, and lycopene, a type of antioxidant that acts as an anti-inflammatory. Lycopene may also be particularly useful in reducing pro-inflammatory compounds associated with many types of cancer. One study found that drinking tomato juice significantly reduced inflammatory markers in women who were overweight   but not those who were obese.

It is worth noting here that cooking tomatoes in olive oil can increase the amount of lycopene that the body absorbs; This is because lycopene is a carotenoid, a nutrient that is best absorbed when combined with a source of fat.

Abstract

Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.


13. Cherry
Cherries are a delicious fruit that is rich in antioxidants, such as anthocyanins and catechins, that fight inflammation. One study confirmed that when people consumed 280 grams of cherries per day for one month, their levels of the inflammatory marker CRP decreased for 28 days after they stopped eating cherries.

Abstract

Cherries contain antioxidants that reduce inflammation and the risk of many other diseases.


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