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The Best Anti-Inflammatory Fruits: Nature's Secret Weapon Against Inflammation

Updated: Mar 27


Inflammation is at the center of many chronic health conditions like Obesity, Cardiovascular disease, Autoimmune diseases, Hypercholesterolemia, Hypertension, Arthritis, Stroke,  Alzheimer’s disease, and Cancer.


Over the years, it has become quite evident that poor lifestyle choices have a big role in the development of chronic disease. One of these factors is a poor diet, rich in calories, but low in nutrients. Naturally, it makes sense to try and combat inflammation with the right diet and that's what a lot of scientists are currently recommending. An anti-inflammatory diet can go a long way in improving health parameters . One of the key anti-inflammatory foods are Fruits.



Fruits aren't only tasty. They contain anti-oxidants and anti-inflammatory components like vit. C, B, copper, potassium, calcium, fiber, polyphenols, and phytochemicals like anthocyanin and resveratrol.

 



Berries like strawberries. cranberries, raspberries, blueberries, etc. are associated with a lower risk of Heart disease, Alzheimer's, and Diabetes. Berries contain fiber. vitamin C, phytochemicals, such as anthocyanins and ellagic acid which reduce oxidative stress and hence inflammation.




Apples and pears lower the risk of heart disease and improve the gut microbiota which is at the heart of many chronic diseases, including autoimmune diseases.


Other fruits with substantial anti-inflammatory benefits are stone fruits like cherries, peaches, plums, apricots, etc., and citrus fruits like oranges.




Papaya, pomegranates, and grapes are great too, with antioxidants like vit. C, A, vit E, resveratrol, flavonoids, and anthocyanins.

 


All fruits have health-promoting effects.


In general eating 1.5 to 2 cups of varied fruits daily can get you the desired anti-inflammatory effect. Besides this, they are also rich in other vitamins and minerals and are a great, healthy source of natural sugar.


However, if you have any chronic condition, you may need a specialist to choose the right fruits and the recommended quantity for you. e.g. people with diabetes must choose fruits with lower glycemic load. (learn more here)






 References

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