Foods have Anti-inflammatory effects 

Inflammation is a defense mechanism through which the body can counteract any  bacterial or viral infection, It is also considered  a part of your immune system response  to any foreign body attacking your body cells. Inflammation usually indicates that some thing in your body is not okay. There are 2 types of inflammation, acute & chronic types. However, long term inflammation ( chronic inflammation) can lead to many other problems and cause several diseases. Some food categories can trigger the inflammatory condition as in processed meat, refined carbohydrates, sugars, fried food, saturated fats, trans fats, omega 6 fatty acids and some dairy products. Other food categories can act as anti inflammatory and produce antioxidant effects that keep your body cells from the bad effects of any free radicals or any inflammatory conditions and those type of food what we want to discuss here.

What are the main food categories that are having anti-inflammatory effects?

1. Rosemary plant: 

Its leaves have a slightly bitter taste used to flavor food and due to its high content of phenolic acids and phenolic diterpenoid bitter compounds  which are powerful antioxidants and can keep human cells from free radicals that damage cells and cause inflammation, rosemary has been used for various medical purposes for thousands of years.  Its content of triterpenoid acid is well-known for inhibiting a variety of biological processes, including those related to bacteria, virus and fungi. Flavonoids also in rosemary fight bacterial and viral infections by acting as anti-inflammatory, anti-cancer, and antioxidant agent.

2.Green tea:

Its high catechin content, particularly EGCG (epigallocatechin gallate, the most prevalent catechin in tea, is considered a polyphenol with a potential anti oxidising effects), gives it a variety of anti-inflammatory and antioxidant properties. EGCG can reduce inflammation linked to cancers, heart diseases, rheumatoid arthritis, inflammation of the gut, and many other inflammatory disorders. Therefore, studies suggest consuming up to 7 cups of tea to experience its anti-inflammatory effects. 

3. Green coffee: 

It is a plentiful source of anti-inflammatory polyphenolic chemicals. Although both black and green coffee contain anti-inflammatory and antioxidant characteristics, green tea beans appear to create more antioxidants on a physical and mental level. Research has revealed that the anti-inflammatory effects of green tea beans increase when milk is added. Additionally, by reducing the impact of harmful free radicals on the body, its antioxidant capabilities aid in the detoxification of the blood and liver. It also has extra cosmetic antioxidant characteristics that fight fine lines and wrinkles and maintain the health and radiance of your skin.

4. Oily fish:

Examples of most fatty fish types are ( tuna, mackerel, salmon 

and sardine). They are an excellent source of proteins and the anti-inflammatory omega 3 fatty acids which decrease the release of the inflammatory response of immune cells like leukocytes and cytokines through any inflammatory condition. Researchers have suggested that consuming fatty fish between 2 to 4 times a week can reduce the inflammatory markers CRP (C- Reactive Protein) associated with any inflammatory condition, Fatty fish protects your body from heart diseases and cholesterol.

5. Olive oil:

It has been known as a potent anti- inflammatory oil, it acts like anti- inflammatory drug as a result of its high content of oleocanthal antioxidant compound, olive oil also is containing significant amount of unsaturated fatty acids omega 3 and omega 6 especially in the extra virgin olive oil, they are reported to reduce inflammation, maintain your heart health and reduce the risk of high cholesterol.

6. Berries:

Examples include strawberries, blueberries, and blackberries. Because of their high vitamin C and fiber content, these berries are recognised as powerful 

anti-inflammatory foods. The

 phytochemicals (plant pigments)

found in berries, such as anthocyanins and ellagic acid,also serve as anti-inflammatory agents, reducing the body's inflammatory indicators linked to cancer and heart disease.  

7. Avocados:

They are considered a rich source of mono unsaturated fatty acids that have a potent anti- inflammatory role in inhibiting the inflammatory response, thus, suppress inflammation. They are  high in vitamin E which is a potent anti-inflammatory vitamin, lutein and xanthines  that are having also anti-inflammatory effects.

8. Mushrooms:

Although there are many different varieties of mushrooms, the edible ones are a particularly rich source of anti-inflammatory substances like phenols, selenium, a powerful anti-inflammatory mineral, and their content of polysaccharide compounds, which have anti-inflammatory, antibacterial, antiviral, anti-tumor, anti-coagulant, and anti-mutagenic properties. In addition to its beta-glycan content, it also contains a form of carbohydrate that lowers inflammation.

9. Dark green vegetables:

Usually dark green leaves and vegetables are seemed to have a high contents of natural polyphenols and antioxidants like vitamin E. Researchers have reported that dark green leaves can inhibit the inflammatory markers known as C-reactive protein (CRP) and have a role in preventing cancer and heart diseases.

10. Broccoli:

It has been suggested that this well-known healthful variety of vegetables contains a high concentration of sulforaphane, an antioxidant that reduces inflammation by preventing the release of cytokines in response to any inflammatory circumstances. In general, it is thought that eating veggies will help lower your chance of developing cancer and heart disease, but broccoli specifically plays a bigger part.

11. Tomatoes:

Due to its high concentration of vitamin C, potassium, and lycopene, a potent carotenoid antioxidant that helps reduce inflammation and protect bodily cells from damage by free radicals. Lycopene needs a supply of fat for effective absorption, so adding olive oil or any other form of oil to tomatoes increases lycopene absorption.

12. Peppers:

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There are many different kinds of peppers, but both sweet bell and chilli peppers are extremely healthful and have potent anti-inflammatory properties because of their high vitamin C and other antioxidant content, including phenols and carotenoids. The capsaicin chemicals found in sweet bell peppers are a strong source of anti-inflammatory benefits.Even though ferulic and sinapic acids are abundant in chilli peppers, these acids also have anti-inflammatory properties that reduce inflammation. Peppers' high vitamin C concentration is said to provide anti-wrinkle properties, stimulate collagen formation, and slow down the ageing process. In particular, red peppers, which are abundant in both vitamin C and vitamin A.

13. Tumeric:

Due to the flavour and distinct colour it gives food, turmeric has long been a popular spice in cookery. Tumeric does have further medical uses, though, as it can be used to treat osteoarthritis, mobility issues, and discomfort due to its significant anti-inflammatory qualities, which are a result of its high curcumin level. In order to increase the effects of curcumin when used medically, it can be administered as a supplement.

14. Grapes:

It is regarded as a fruit with strong anti-inflammatory properties due to its high polyphenol content, which includes chemicals like flavans, flavonols, and anthocyanins. Black grapes are considerably healthier and include extra antioxidant components, even though all colours of grapes work as antioxidants. Typically, black foods, whether they be vegetables or fruits, have more antioxidant polyphenols. Grapes can lower your risk of developing heart disease, arthritis, and Alzheimer's disease, as well as improve the function of your arteries.

15.Cherries:

They are a good source of polyphenols and other antioxidants like vitamin C. It has been reported that cherries can treat gout by lowering blood uric acid levels, have significant anti-inflammatory effects in cases of arthritis, lower blood pressure and cholesterol, assist control blood glucose levels, prevent diabetes, and lower blood pressure.

16. Dark chocolate:

It has been reported that 70% of dark chocolate cocoa contains antioxidants called flavanols, a type of polyphenols that can counteract the bad effects of free radicals in the body, decrease all of body ’s inflammations, maintains the vitality of  epithelial cell lining of the blood vessels.