Let’s start with a simple question- what is inflammation? A process that is designed to help the body recover, causing irregular pain is inflammation. There is nothing to fear about this pain or ache as it is completely normal. However, when an individual constantly puts the body under too much stress, the body springs into the protection mode. The inflammation that is responsible for protecting the body instead causes the body to fight against itself often resulting in system breakdown, slower muscle recovery, vulnerability to injury etc.

Having said this, the process of healing the body can certainly be improved if a few changes are made in eating habits. You might need to eliminate a few unhealthy options and add a few healthy ingredients to your platter to reduce and regulate inflammation. Let us have a look at the most common foods that help fight inflammation:


Rich in carotenoids, a group of phytochemicals, carrots help boost immunity and protect cells from free radicals. Also, they are a great food option that helps regulate inflammation. Carrots can be consumed as a salad or can be cooked as a side dish. Apart from carrots, other foods that are rich in carotenoid are tomatoes, pumpkin, squash, apricots, sweet potatoes just to name a few.


Not only is Ginger flavourful but has some excellent health benefits too. Rich in gingerols, numerous anti-inflammatory compounds, Ginger relieves joint pain, protects against colorectal cancer, boosts immunity and prevents free radical damage. Ginger also helps in alleviating morning sickness and motion sickness. You can choose to have ginger in tea, use it as a garnishing ingredient in a dish or use it while cooking.


A healthy option, Walnuts are rich in omega-3 fatty acids and anti-inflammatory. Not only this, they are a rich source of fiber and protein. Needless to say, walnuts are one of the healthiest options you can consider having. Walnuts can be consumed as snacks or can be topped on salad or yogurt.


Pineapples are loaded with the enzyme bromelain which lends a hand in curing muscles injuries like strains and sprains. Not only this, but the fruit is also highly recommended to people suffering from improper digestion, pain and aches related to rheumatoid arthritis. You can slice the pineapple and consume it in raw form or have it in the salad by mixing it with other ingredients.


Rich in omega-3 fatty acids, flax seeds help in reducing inflammation in the body by blocking the pro-inflammatory agents. If you are worried about reducing inflammation from your body, it is advisable to start the consumption of flaxseeds. Flaxseeds can be consumed as they are or can be taken in a ground form. You can also add extra-virgin oil, soybean, tuna and salmon to your diet.

Dark, leafy greens

Dark, leafy greens are loaded with flavonoids, a phytonutrient responsible for boosting heart health. It is also believed that foods that are rich in flavonoid possibly reduce inflammation in the brain, resulting in the progression of Alzheimer’s disease. Foods rich in flavonoid are spinach, kale, tea, soybeans, tea, berries etc.


Onions contain sulfur that contributes to improving health. Onions have numerous health benefits. Apart from reducing inflammation, they are known for reducing cholesterol to even preventing cancer. Onions can either be used while cooking vegetables or can be consumed in a raw form.


Cinnamon is one of the world’s oldest and most sought-after spices. The list of benefits it provides is endless. Right from reducing inflammation, fighting bacteria, enhancing the functioning of the brain to controlling blood sugar, cinnamon does it all for you. You can grind cinnamon and add it to smoothie, cereals etc.

By including these foods in your daily diet, you can fight inflammation and lead a healthy life. Most of these foods can be consumed either raw or can be cooked. Depending upon your taste and preferences, you can choose to have them either way.

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By Anurag

I am a blogger with a passion for Running!...

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