Anti-inflammatory Foods

Inflammation is the body’s natural response to fight off infections, injuries, or toxins. However, when it becomes chronic, it can be harmful and contribute to the development of diseases such as arthritis, diabetes, cardiovascular problems, and even Alzheimer’s. For those over 50, the impact of inflammation can be even more significant, resulting in constant pain and a reduced quality of life.

The good news is that anti-inflammatory foods can help combat these issues naturally and effectively. When incorporated into your daily diet, these foods can help relieve pain, improve energy, and promote overall health. In this article, we’ll explore the best anti-inflammatory foods, how they work in the body, and how to incorporate them into your routine.

What is Inflammation and Why Does It Occur?

Acute inflammation is a temporary, beneficial response by the immune system designed to protect the body from injury or infection. When you sprain an ankle or catch the flu, inflammation kicks in to help you recover.

On the other hand, chronic inflammation is a persistent condition that occurs when the body continues to send out warning signals even without a real threat. This can be caused by:

• Diet rich in ultra-processed foods.
• Excess sugar and bad fats.
• Sedentary lifestyle.
• Chronic stress
• Pollution and other environmental factors.

This chronic inflammation can damage healthy tissue and increase the risk of serious diseases. This is where anti-inflammatory foods play a key role.

How Do Anti-Inflammatory Foods Help?

Anti-inflammatory foods are rich in antioxidants, vitamins, minerals, and bioactive compounds that help neutralize free radicals and reduce inflammatory markers in the body. They also:

• They strengthen the immune system.

• They improve circulation.

• They help in tissue regeneration.

• Promote healthy hormonal balance.

The Top Anti-Inflammatory Foods

1. Red Fruits

Fruits such as strawberries, blueberries, raspberries and blackberries are rich in antioxidants called anthocyanins, which fight inflammation and protect against cellular aging.

How to consume: Add to breakfast with oatmeal or natural yogurt.

2. Fatty Fish

Salmon, sardines and tuna are rich sources of omega-3, a powerful anti-inflammatory that helps reduce joint pain and improves heart health.

How to consume: Include two servings per week in your diet.

3. Extra Virgin Olive Oil

Olive oil is a healthy fat packed with antioxidants, such as oleocanthal, which has effects similar to anti-inflammatory drugs.

How to consume: Use in salads, stews or to finish dishes.

4. Green Leafy Vegetables

Spinach, kale, arugula, and broccoli are rich in vitamins C, E, and antioxidant compounds that help reduce inflammation.

How to consume: Prepare salads, green juices or add to soups.

5. Turmeric

Turmeric contains curcumin, a bioactive compound that fights chronic inflammation. To improve its absorption, consume it with black pepper.

How to consume: Add to teas, soups or when preparing rice and vegetables.

6. Ginger

Ginger is a natural anti-inflammatory that relieves muscle and joint pain. It also improves digestion and reduces bloating.

How to consume: Make tea or use grated in recipes.

7. Tomatoes

Rich in lycopene, tomatoes fight inflammation and help protect the heart and eyes.

How to consume: Choose cooked tomatoes or tomatoes in sauce form for greater absorption of lycopene.

8. Nuts and Almonds

These nuts are sources of good fats, vitamin E and antioxidants that help fight inflammation.

How to consume: Eat a handful a day as a snack or add to salads.

9. Garlic and Onion

Both contain sulfur compounds that act as natural anti-inflammatories, in addition to strengthening the immune system.

How to consume: Use as a base for seasoning food.

10. Green Tea

Green tea is rich in catechins, a type of antioxidant that reduces inflammation and protects the brain against aging.

How to consume: Drink 2 to 3 cups a day.

Foods to Avoid

Just as there are foods that combat inflammation, there are others that can make it worse. To reduce pain and improve your health, avoid:

1. Refined sugar: Found in sweets, soft drinks and processed products.

2. Trans fats: Found in margarine, fast food and ultra-processed foods.

3. White flour: Replace with whole grains to reduce blood sugar spikes.

4. Excessive alcohol: Can increase inflammation and harm the liver.

5. Processed meats: Such as sausages, hot dogs and bacon.

How to Create an Anti-Inflammatory Routine

1. Plan Your Meals

Include at least one anti-inflammatory food in every meal. For example:

• Breakfast: Natural yogurt with red fruits and a spoonful of chia.

• Lunch: Green leaf salad with olive oil and grilled salmon.

• Dinner: Vegetable soup with turmeric and ginger.

2. Hydrate Well

Water is essential for eliminating toxins from the body and keeping inflammatory processes under control.

3. Combine Diet with Physical Activity

Gentle exercise, such as walking and yoga, helps reduce inflammation and strengthens muscles and joints.

Why Trust Dr. Diogo Fagundes?

With a solid career as an orthopedic doctor and nutritionist, Dr. Diogo Fagundes is an expert in helping people live pain-free lives. His approach combines science and practice, always focusing on the patient's well-being. He has helped hundreds of people regain their quality of life and is committed to sharing his knowledge in an accessible way.