6 Fruits That Help Fight Inflammation
Inflammation is an integral part of the immune system's response to injury and infection. It is the body's way of telling the immune system not only to heal and repair damaged tissues but also to defend itself against foreign invaders, such as viruses and bacteria. When this happens, chemicals from the body's white blood cells are released into the blood or affected tissues to protect your body from foreign substances. This release of chemicals increases the blood flow to the area of injury or infection and may cause redness and warmth. Without this reaction, wounds would fester, and diseases could become deadly.
However, sometimes, a person's diet, lifestyle habits, and environmental exposures can contribute to chronic inflammation. While you can manage it with medication, there are only so many drugs you can ingest without having to deal with unwanted side effects. A more beneficial approach would be to adopt a healthier lifestyle, including a change in your daily diet. There are several foods that you could include in your meals to keep inflammation at bay. Here are 6 of the healthiest anti-inflammatory fruits:
- Avocado
Avocados have gained immense popularity around the world and are a millennial trend in the food world. But what puts them on our list is the host of nutrients they contain. Avocados are rich in anti-inflammatory monounsaturated fats, especially oleic acid. Oleic acid is effective in reducing the biomarkers of inflammation, according to preliminary studies. Avocados are also packed with Vitamin E – a micronutrient with anti-inflammatory effects. Diets that are rich in these compounds can decrease the risk of the joint damage seen in early osteoarthritis.
- Blueberry
Blueberries are the most abundant source of anthocyanins, a type of flavonoids known to have anti-inflammatory effects. They are enriched with vitamins C and K and manganese and are also a good source of dietary fiber.
- Orange
Anti-inflammatory diets usually include foods that are rich in antioxidants. Fruits, especially citrus fruits, contain a large number of flavonoids as well as the antioxidant vitamin C and carotenoids. Oranges and grapefruits, in particular, contain large quantities of hesperidin and naringin, nutrients that contribute to a reduced risk of metabolic syndrome.
- Strawberry
Strawberries are not only delicious but also good for your health. They are low in calories and high in fiber, and they contain vitamins and minerals your body needs to function normally, including a lot of vitamin C. They also have anti-inflammatory properties. Dietary polyphenols and other bioactive compounds in strawberries were shown to improve pain and inflammation in osteoarthritis.
- Cherry
The cherry fruit is a nutrient-dense food with relatively low calories and significant amounts of essential nutrients and bioactive food components, such as fiber, polyphenols, carotenoids, vitamin C, and potassium. Increased oxidative stress is the cause of several human chronic inflammatory diseases. Cherries have antioxidant and anti-inflammatory properties as they are a rich source of polyphenols and vitamin C; as such, they are known to help with arthritis.
- Apple
Apples are rich in antioxidants and phytochemicals. Apple skins contain anthocyanins, antioxidants that reduce inflammatory responses. Regular consumption of fruits and vegetables, including apples, helps prevent chronic disease and aids good health. As long as you don't peel the skin off, an apple a day can certainly keep the doctor away.
Now that you know which fruits are the best to help keep inflammatory pain at bay, go ahead and include as many of these as you can in your diet. When balanced with the right medical treatments, a diet rich in antioxidants and anti-inflammatory foods can help you beat inflammation.
Sources:
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section3
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