Inflammation is a normal immune response of our body to any illness, trauma, or stress.
Long-term or chronic inflammation happens due to unhealthy lifestyle choices like excessive consumption of alcohol, smoking, or lack of physical activity.
While there are ways to reverse inflammation, the easy one is opting for a healthy lifestyle. Exercise, stress management, anti-inflammatory food, and supplements can help combat inflammation.
1. Curcumin
Turmeric, a popular spice used in Indian food, contains a compound called curcumin.
Curcumin reduces inflammation in heart diseases, cancer, diabetes, inflammatory bowel disease, osteoarthritis, and rheumatoid arthritis. People who consumed curcumin had reduced inflammatory levels and a more significant effect than placebo.
However, curcumin does not get adequately absorbed by the body. Piperine is generally combined with it to boost curcumin's absorption rate. Curcumin supplements mostly contain piperine in them. You can add turmeric and pepper to your diet to get all its benefits.
2. Ginger
Ginger is mostly used while cooking, preparing herbal teas, and in medicines. Ginger is incorporated in home remedies for treating conditions like nausea, pregnancy-related morning sickness, indigestion, etc.
Gingerol and zingerone are the two compounds present in ginger that have anti-inflammatory properties. Studies reveal that daily consumption of ginger for twelve weeks reduced blood sugar and inflammation levels in people.
Consumption of 2 grams of ginger daily is safe and beneficial. However, it may have a blood-thinning effect if taken in large quantities. Consult a doctor first if you are on any blood-thinning medications.
3. Garlic
Garlic is an excellent anti-inflammatory agent. It contains a compound called allicin that strengthens the immune system and combats diseases that may cause pathogens. Studies summarize that long-term use of aged garlic supplements may improve inflammatory markers. The dosage varies from person to person and has significantly fewer and mild side effects.
4. Green Tea Extract
A popular ingredient in traditional medicine, green tea extract has many benefits, one of which is powerful anti-inflammatory benefits. Further, it contains epigallocatechin-3-gallate (EGCG), which prevents oxidative damage caused by free radicals and reduces inflammation. The only thing to remember is to try and avoid supplements that contain caffeine in them.
5. Fish oil
Omega-3 fatty acids are present in fish oil and provide significant results in reducing inflammation. Fish oil lessens inflammation related to heart diseases, diabetes, and other conditions.
Docosahexaenoic acid (DHA) in fish oil has anti-inflammatory effects and promotes gut health. It can also reduce cytokine levels in the body and can cure the damaged muscles that emerge after exercising.
Although fish oil has multiple benefits for the body, it can cause bad breath and heartburn. Do consult your doctor about the dosage recommendations.
6. Vitamin D
Vitamin D is a fat-soluble nutrient that is very important for the body. It may contain anti-inflammatory properties as it has a powerful effect on strengthening the immune system. Several studies reveal a link between low vitamin D levels and inflammation.
A study of women with low vitamin D levels showed that a regular dosage of vitamin D led to a decrease in inflammation levels. Such results were also noticeable in obese people with vitamin D deficiency. However, there is a limit to how much an individual can consume daily vitamin D.
7. Vitamin C
Vitamin C is essential for the body and can reduce inflammation significantly. Since it is a powerful antioxidant, it combats free radicals, thereby decreasing inflammation. Also, consuming vitamin C is very easy as we can get a sufficient amount from our diet alone. Eat red, orange, green, and yellow vegetables and fruits to get vitamin C.
8. Resveratrol
Fruits with purple skin like grapes and blueberries contain an antioxidant called resveratrol. It is also present in red wine, dark chocolate, and peanuts.
Research suggests that resveratrol’s anti-inflammatory properties can help with conditions like heart diseases and obesity. It can also help with chronic diseases like ulcerative colitis and liver diseases. It reduced inflammatory markers and blood sugar levels in obese people.
Another research stated that resveratrol could burn calories and lower body fat. While more research is necessary on this aspect, it still has several benefits for the body.
9. Spirulina
Spirulina is a blue-green alga with antioxidant effects. Spirulina promotes healthy aging, reduces inflammation, and strengthens the immune system. Research conducted on animals and older people revealed that it might enhance inflammatory markers and anemia.
Consumption of eight grams of spirulina is safe. You can easily add it to smoothies and shakes as it is available in powder form. No significant side effects are known of spirulina. However, people with auto-immune conditions must avoid this ingredient as it has immune-strengthening properties. Do consult a doctor before taking this supplement continuously.
10. Bromelain
Derived from the stem of a pineapple plant, bromelain is what provides the fruit with its astringency and the burning sensation in your mouth when you eat it. With its potential anti-inflammatory properties, it can combat chronic diseases.
Bromelain has the same anti-inflammatory capacity as nonsteroidal anti-inflammatory drugs (NSAIDs) and fewer side effects than NSAIDs.
Research showed that bromelain helped reduce inflammation in people undergoing wisdom tooth removal. More research is necessary to understand how bromelain works in the body.
Final Words
The anti-inflammatory supplements may reduce the risk for chronic conditions. While they are highly beneficial to the body, do not forget to talk to your doctor first. Discuss the dosage before consumption, especially if you have any medications. Also, opt for supplements only if your diet does not fulfill your needs.
