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Anti-Inflammatory Foods: They Need To Be Part Of Your Menu

How to fight inflammation? You may have already thought about that sore throat and the anti-inflammatory medicine you used to treat the condition. 

But did you know that there are anti-inflammatory foods that should be on your plate daily and prevent health problems? They are important to prevent these acute episodes and some serious illnesses that happen when our body faces chronic inflammation.

Do you want to know what these foods are? So, read on!

Why Is It Important To Fight Inflammation?

You might think that inflammation is just that bad feeling when you have a sore throat, a sore muscle, or an injury that turns red and swollen.

However, despite this discomfort caused by acute inflammation, doctors are very concerned about another type of inflammation – chronic inflammation.

Increasingly, chronic inflammation appears intimately involved in or at the root of many serious and challenging diseases, such as Alzheimer’s, cancer, heart disease, depression, obesity, and stroke. 

Other health problems such as asthma, osteoporosis, rheumatoid arthritis, inflammatory bowel disease, pancreatitis, and diabetes are also related to the chronic inflammatory process in the body. 

Inflammation is the body’s natural response to attack, a resource that mobilizes the immune system. It defends the body from invading bacteria and viruses, rids us of debris, and repairs damaged tissue. 

At this point, the question arises: how can such a positive response from the organism contribute to developing diseases that even lead to death? Understand next. 

What Are Acute And Chronic Inflammation?

We must analyze what happens inside the body to understand the difference between acute and chronic inflammation.

Inflammation is the body’s way of fighting infections, toxins, and injuries through the immune system. You’ve probably had the experience of spending a few hours or days with symptoms such as pain, swelling, and redness. These are hallmarks of acute inflammation. 

The outward signs of inflammation are redness, swelling, and heat. However, internally, the body has other, much more complex processes.  

There is increased blood flow to the injured area. Along with this, there is an increase in platelets, mast cells, endothelial cells, and others that come together to call white blood cells or leukocytes. 

These agents promote necessary activities in the body, such as the release of cytokines, which are chemicals that result in inflammation. The organism carries out this process so that the inflammation is cured within a few days or weeks. 

Cytosine is important for the body, but it can cause serious harm when dismantled. An uncontrolled increase of cytokines in the body’s circulation causes tissue inflammation. 

This is an immune system response that wants to halt cell and tissue damage and stop the disorder from progressing at all. 

Chronic inflammation happens when this body response is prolonged and leaves your body in a constant state of alert. Over time, this reaction damages tissues and organs. 

Over time, this process makes the body tired. The cells that are sent out by the immune system cannot keep up with the demands. 

With increasing age, cells become less efficient at containing any injury, so the body bets even more on sending chemicals that stop inflammation.   

This whole process increases the number of damaged blood vessels, accumulates fat, favors excess body weight and other injuries, as well as causing an increase in plaque in the arteries and brain. 

Chronic inflammation is considered a silent killer. Without realizing it, the body reacts whenever it suffers or receives a threat. Moving from acute to chronic inflammation depends on time and degree of abuse. 

Chronic inflammation is a silent villain because it can be running throughout the body without showing any symptoms until the situation gets extremely serious. 

Foods That Contribute To Inflammation

It’s time to stop and analyze your diet and better choose the foods that are part of your menu. Some contribute to and support chronic inflammation, such as those high in sugar and saturated fat, like meat and dairy. 

To avoid inflammation, also stay away from processed and refined foods, foods with trans fats, gluten, as well as alcohol. 

Anti-Inflammatory Foods

In the face of so much damage that chronic inflammation can bring to the body, what can be done to overcome it? 

While some foods act as villains for inflammation, others can keep your body in the mood and healthy, avoiding the inflammatory process. Meet the main ones!

Red Fruits

Bet on red fruits. They are rich in antioxidants and therefore contribute to eliminating substances that cause cell damage. In addition to fighting diseases, they are strong allies against aging. 

Studies show that eating three servings of berries a week helps reduce the chances of having a heart attack and developing cancer. They also protect against heart disease and contribute to the smooth functioning of the intestine.  

Citrus Fruits And Seeds

In addition to berries, citrus fruits are also important in the fight against inflammation. Other allied foods in this care are seeds with omega-3, such as linseed, chia, and sesame. 

The fibers present in the linseed shell control blood glucose levels, in addition to being strong allies for weight loss. 

Want a good tip on how to introduce flaxseed to your menu? It does not change the taste of food. You can put the seed in salads, cereals, juices, and smoothies. 

Chia is also a seed that strengthens immunity, helps with disease prevention, and is a strong ally in weight loss. A good way to consume it is chia pudding with fruit. 

Sesame is a strong antioxidant and a source of vitamins and proteins. It can also be added to salads, sauces, and juices in whole and crushed form.  


Also, bet on vegetables like kale, broccoli, cabbage, onions, and tomatoes that help fight inflammation. By balancing the body’s pH, they reduce acidity, reducing the risk of inflammation.


Avocado consumption helps reduce blood pressure, removes cholesterol, and is good for the heart. Anti-inflammatory properties are the most valuable features of this fruit. Use avocado to reduce everyday inflammation and pain.

Also Read: 5 Advantageous Exchanges For Your Health

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