The Ultimate List of Top Inflammatory and Anti-Inflammatory Foods

Inflammation is our body’s protective measure against foreign invaders such as viruses and bacteria. When inflammation occurs, white blood cells secrete chemicals into blood or infected cells to protect our body. This healthy immune response plays a crucial role in healing process and enables our bodies to heal injuries and fight infections.

Chronic inflammation, however, is a horse of a different color. It’s a dangerous state which happens when the triggered inflammatory process avoids turning off. White blood cells continue to release protective chemicals constantly and it may lead to dangerous diseases such as arthritis, Alzheimer, heart diseases, and cancer. (¹The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation., ²Markers of Inflammation and Cardiovascular Disease, ³Inflammation and cancer)

The main culprits of chronic inflammation are:

• Stress (⁴From stress to inflammation and major depressive disorder: a social signal transduction theory of depression)
• Obesity (⁵Inflammatory mechanisms in obesity)
• Sedentary lifestyle (⁶Sedentary time and markers of chronic low-grade inflammation in a high risk population, ⁷Self-reported sitting time and markers of inflammation, insulin resistance, and adiposity)
• Excessive use of alcohol (⁸Alcohol intake and systemic markers of inflammation)
• Excessive use of inflammatory foods such as sugar, refined carbs, trans fats, etc. (⁹Effects of chronic sugar consumption on lipid accumulation and autophagy in the skeletal muscle, ¹⁰Excessive refined carbohydrates and scarce micronutrients intakes increase inflammatory mediators and insulin resistance in prepubertal and pubertal obese children independently of obesity, ¹¹Trans Fatty Acids: Are Its Cardiovascular Risks Fully Appreciated?)

So, to fight inflammation you need to undergo some lifestyle changes such as exercising on a frequent basis, avoiding to use foods which cause inflammation, and adding foods which fight inflammation to your diet.

Below I have prepared a complete list of inflammatory vs anti-inflammatory foods in the form of an infographic. Use this infographic as a reference to figure out what foods you need to use and what foods you have to avoid in order to fight inflammation.

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