Anti-Inflammatory Diet: These 10 Superfoods That Reduce Inflammation

Inflammation is a natural defense mechanism to fight against external aggressions such as that of the coronavirus. Inflammation is an essential process. During inflammation, the cells of the immune system move to attack (eg injury) and produce large quantities of molecules called cytokines. They will attack the affected area. The problem is that in some people the inflammation continues for no apparent reason. By sometimes becoming chronic, for example in the form of arthritis or psoriasis, without anyone really knowing why.

Anti-inflammatory diet reduces risk of premature death

In this case, a specific diet based on fruits and vegetables can act effectively as an anti-inflammatory. This diet can also allow faster healing of wounds or reduction of pain during acute inflammation as well as preventing the risk of mortality. Indeed, a study published in September 2018 showed that following a diet based on anti-inflammatory foods was associated with a reduced risk of premature death. In this study of 68,273 Swedes aged 45 to 83 who were followed for 16 years, participants who closely followed an anti-inflammatory diet had an 18% lower risk of all-cause mortality, a 20% lower cardiovascular mortality risk and 13% lower cancer mortality risk. Compared to those who followed the diet to a lesser degree.

1. Celery

Celery is a natural remedy that improves inflammatory processes. It contains polyacetylene promoting the elimination of toxins. This substance also helps to reduce pain due to conditions such as rheumatic arthritis or gout.

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2. Chinese cabbage

Chinese cabbage or bok choy is rich in antioxidant vitamins and minerals. This green vegetable would contain more than 60 phenolic substances with antioxidant properties. Like hydroxycinnamic acids, which effectively fight against free radicals. The advantage of bok choy is that it can be eaten and cooked in multiple ways without losing its properties.

3. Spinach

Spinach is packed with anti-inflammatory flavonoids. In addition, they facilitate digestion and help to better absorb food. During an inflammation, the level of acidity in the blood increases, it is thus advisable to consume foods rich in alkaline products to find a balanced pH. Spinach is one of the most alkaline vegetables. A spinach extract to reduce the desire to eat and help lose weight.

4. Beets

Beets are another vegetable with anti-inflammatory properties. It is rich in betanin, an antioxidant which, in addition to giving it its bright red color, is an excellent anti-inflammatory. This vegetable is also rich in magnesium, which helps to limit the risk of developing inflammatory diseases caused by magnesium deficiency. When magnesium is low in the body, calcium accumulates without being absorbed, causing long-term kidney stones. Consuming beets regularly increases the level of magnesium in the blood and facilitates the assimilation of calcium by the body.

5. Broccoli

Broccoli is an excellent source of antioxidants, including flavonoids and carotenoids. These substances reduce oxidative stress and help fight chronic inflammation such as joint pain caused by osteoarthritis. Broccoli is not the only cabbage that helps fight inflammation, other species are also effective such as classic cabbage, kale (kale) or Chinese cabbage.

6. Grapes and their derivatives

Grapes, grape juice and wine are full of a powerful antioxidant, resveratrol, belonging to polyphenols. This antioxidant substance has a protective effect against cardiovascular diseases. It also exhibits anti-inflammatory activity.

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7. Pineapple

Pineapple is the anti-inflammatory fruit par excellence. It is rich in bromelain, a digestive enzyme containing sulphur. When this substance is ingested, it not only improves the digestion mechanism, but also the body’s anti-inflammatory process. In people suffering from joint pathologies, the consumption of pineapple helps to reduce the accumulation of fluids in the joints. It therefore reduces the inflammation and pain that generally results. To take full advantage of the anti-inflammatory properties of pineapple, it is advisable to eat it fresh and on an empty stomach.

8. Nuts

It is very easy to get nuts. This oleaginous fruit is an important source of vitamin E, a lipophilic antioxidant. Vitamin E, also known as tocopherol, is one of the most important antioxidants for the cell. It protects the lipids of the cell membrane against the entry of free radicals.

9. Cherry (morello cherry in particular)

The cherry contains anthocyanin, a substance recognized for its anti-inflammatory properties. This fruit is also rich in quercetin, an enzyme that helps fight against the action of free radicals. The substances contained in this fruit would help in the treatment of people who suffer from arthritis and in particular gout. Specialists recommend the consumption of 15 cherries a day to enjoy all its benefits.

10. Papaya

Papaya, an exotic fruit, owes its anti-inflammatory properties to the papain contained in its flesh. This enzyme frequently used in natural medicine can effectively relieve pain and reduce different types of inflammation. To fully enjoy the benefits of papain, just consume half a papaya daily. This fruit is also very digestible and cleanses the digestive mucous membranes by acting as an antiseptic.

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Journal of Internal Medicine (DOI: 10.1111/joim.12823)


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