Top 5 Fruits for Reducing Inflammation, Dietitian Says: Eat This Not That

The word inflammation has a bad reputation. It appears to be associated with negative consequences such as pain, swelling, illness, or perhaps a byproduct of poor general health. There are a couple of recognized inflammation classifications in healthcare: acute and chronic inflammation, and there are some big differences between the two.

Acute inflammation is characterized by the healing of damaged body tissue. Acute inflammation is short-term, lasts from minutes to days, and is the result of injury, irritation, or infection. While recovering from this type of inflammatory process, signs such as redness, swelling, warmth and soreness in the affected area may be evident as damaged tissue is addressed and new tissue is synthesized. This is a normal physiological response to the body’s exposure to physical stress and its subsequent necessary repair.

Chronic inflammation, on the other hand, as stated in this review in the British Journal of Nutrition, is an indicator of a lack of regulation of homeostasis, thus contributing to the perpetuation and progression of the disease. This is the result of a misfire in the body’s physiological response when there is no real trigger, but the inflammation is still activated. Most chronic inflammation is systemic (not localized to just one area of ​​the body) and is mild or “low grade”. Chronic inflammation can become the root of many diseases, including heart disease, metabolic syndrome, type 2 diabetes, obesity, cancer, and rheumatoid arthritis.

One method of protection against inflammation is a nutrient-rich diet that includes a wide range of fruits and vegetables, nuts and seeds, legumes (beans and peas), whole grains, and up to two servings a week of fish that provide fat. Omega 3 . Certain plant-based foods have been studied for their potential benefits in fighting inflammation, including these top five anti-inflammatory fruits. Read on and for more information on how to eat healthy, don’t miss out on these 6 best eating habits to reduce inflammation as you age, dieters say.

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Blueberries don’t get enough credit all year round. Instead, most of your cranberry intake is Thanksgiving cranberry sauce or cranberry juice to guard against a urinary tract infection (UTI). Blueberries on the other hand can be enjoyed frozen in a smoothie, dried in a trace mix, or fresh in a salad. Blueberries have a high content of bioactive compounds, which are associated with antioxidant activity. As discussed in a 2015 review from International Journal of Molecular Sciences, a primary bioactive compound in cranberries is a flavonoid called quercetin. These flavonoids have been studied for their role in reducing inflammation by inhibiting the accumulation of fatty substances in the arteries and for their anticancer effects.

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Oranges, whether navel or mandarin oranges, contain hesperetin, a citrus flavonoid. Esperetin offers protection against inflammation that can lead to neurodegenerative disorders such as Alzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS) and multiple sclerosis.

To learn more about how much oranges can benefit health throughout our bodies, read Secret Side Effects of Eating Oranges, says science, and One of the main effects of consuming oranges, says a new study.

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Blueberries are a recognizable fruit that likely makes its way into your breakfast routine via oatmeal, yogurt, or muffins. Now there’s even more reason to regularly include blueberries in your diet: Its inflammation-reducing function can decrease insulin resistance, a hallmark of developing type 2 diabetes. A 2018 review in Advances in clinical and experimental medicine he suspects this can be attributed to the cranberry’s ‘anthocyanin’ content and its ability to alter certain hormones associated with the body’s use of glucose.

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Grapefruit, along with other fruits such as lemons, limes, and oranges, is classified as a citrus fruit. Naringin, an important compound found in tomatoes, grapefruits and other citrus fruits, can suppress inflammatory reactions, as reported in a research article in Bioscience Reports in 2020. This occurs through naringin’s ability to reduce the effectiveness of pro-inflammatory ‘cytokines’, which are known to contribute to cell damage. Grapefruit is also an excellent source of vitamin A and vitamin C, both of which are key vitamins in immune function.

RELATED: Surprising Side Effects of Eating Grapefruit, According to Dietitians

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Strawberries are not only popular as a juicy and healthy summer fruit, but also as a flavor that can give great flavor to anything from desserts to drinks. Continue to consume strawberries, but now arm yourself with the knowledge that this fruit is exceptionally rich in a flavonoid called ellagic acid. Ellagic acid is anti-inflammatory and antibacterial and may also increase protection against cancer.

Molly Hembree, MS, RD, LD

Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. Read more