How to Reduce Inflammation in the Body (Fast) with Your Food Choices

How to Reduce Inflammation in the Body (Fast) with Your Food Choices

Inflammation in the body is something you may not even be actively aware is occurring. While this process is part of the body’s natural healing system, prolonged inflammation can cause problems for your health and wellbeing if left unchecked.

But what causes inflammation in the body? Injuries and illness may be the more well-known prompts, but failing to eat healthy foods, feeling overly stressed or not getting enough exercise can all cause the body to respond with swelling and soreness in various areas, such as the gut.

Fortunately, if you are looking for methods on how to reduce inflammation in the body fast, a better-balanced diet is the answer, minimising the foods that cause inflammation in place of what foods reduce inflammation.

What Foods Can I Eat or Drink to Reduce Inflammation?

To help get you started, here are five foods or beverages that you can eat and drink regularly to reduce inflammation in the body. 

1. Berries

These small fruits pack quite the nutritional punch, filled with fibre, vitamins, and minerals to support your body’s health. With special antioxidants called anthocyanins, berries like blackberries, blueberries, and raspberries all have an anti-inflammatory effect that can actually work to help reduce your risk of different diseases. 

2. Fatty Fish

We often hear that fish is a great source of protein and fatty acids, but did you know that these fatty acids also work to help reduce inflammation that can cause heart disease, kidney disease and diabetes? By eating fish like salmon, sardines, herring, mackerel and anchovies, our bodies can metabolise the fatty acids into special compounds called resolvins and protectins, which have an anti-inflammatory effect. 

3. Cruciferous Vegetables

For those wondering what a cruciferous vegetable is, this refers to the likes of broccoli, cauliflower, Brussel sprouts and kale. Each of these vegetables are incredibly nutritious, with research suggesting that eating consistent amounts can actually help decrease the risk of heart disease and cancer. To pick one out of the bunch, broccoli is particularly rich in an antioxidant that works to reduce inflammation by managing the levels of the molecules that cause inflammation in the body. 

4. Green Tea

Often cited as one of the healthiest beverages that you can drink, Green Tea is a great way to reduce inflammation in the body. Not only that but the consumption of Green Tea has also been linked with a reduced risk of heart disease, cancer, Alzheimer’s and obesity. Rich in antioxidants and anti-inflammatory properties, Green Tea works to prevent and nullify inflammation by reducing the pro-inflammatory processes that occur within the gut and wider body. 

5. Capsicums

Capsicums, otherwise known as peppers, are jam-packed with vitamin C and antioxidants that have amazing anti-inflammatory effects. By eating these vegetables, your body gets a hit of these antioxidants which can decrease inflammation, and even reduce the risks of diseases like diabetes. Chilli peppers have also been related to reducing inflammation, as they contain acids that work to manage these processes and support healthier aging. 

Note: Melrose has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care practitioner. 

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Dione Promm

(BHealthSc, GradCertPMgt)

Dione Promm is a Naturopath and the Head of Science and New Product Development at Melrose Health Australia.

She heads up the Research & Development function where research, testing and formulation is undertaken to create evidence based, efficacious dietary supplements and premium quality health foods.

Dione has worked within the natural health sector for over 15 years with qualifications in Naturopathy, Nutrition and Product Development.