According to Harvard Medical School, chronic inflammation causes the immune system to be overstimulated over a long period of time.

A healthy diet can reduce inflammation in the body, thereby limiting the risk of diseases related to this condition.

Foods contain anti-inflammatory compounds

Foods containing anti-inflammatory compounds such as carotenoids, flavonoids, vitamins and fiber help reduce chronic inflammation.

Whole grains such as whole wheat, quinoa, whole grain bread, and oatmeal.

Strawberries contain anti-inflammatory compounds such as carotenoids and flavonoids that prevent chronic diseases.

Spice

In fresh or dried form, many spices provide antioxidants and compounds that inhibit or block certain inflammatory pathways in the body.

Cinnamon: According to a 2014 review by the University of Malaysia Kelantan, based on 136 studies, the compound cinnamaldehyde that gives cinnamon its aroma is a strong anti-inflammatory.

Garlic: The anti-inflammatory compound diallyl disulfide in garlic can limit the effects of inflammatory cytokines.

Turmeric: According to the University of Massachusetts Medical School, USA, curcumin is the active ingredient in turmeric that has the ability to block cytokines and enzymes that cause inflammation.

Cayenne pepper: A type of chili pepper with a slim shape, about 10-25 cm long, the head is slightly curved, the skin is slightly wavy and the fruit grows upright, with a spiciness of up to 30,000-50,000 scoville units (unit of measurement of spiciness).

Ginger: 2022 research from the Catholic University of San Antonio de Murcia, Spain, shows that compounds in ginger, gingerol and shogaol, work to block inflammatory pathways in the body.

Ginger’s antioxidant properties can fight free radicals – unstable molecules that cause cell damage leading to cancer and other diseases.

Omega-3 fatty acids

According to the US National Institutes of Health, maintaining a diet high in omega-3 fatty acids can reduce inflammation and fight diseases such as heart disease, breast cancer, rheumatoid arthritis, and macular degeneration.

Omega-3 fatty acids naturally occur in foods such as fatty fish (salmon, mackerel), flaxseed oil and seeds, soybean oil, walnuts, and chia seeds.

Quercetin

Apples, onions, berries, tea, red wine and some herbs contain quercetin.

Extract EGCG from green tea

Green tea’s anti-inflammatory benefits come from the compound epigallocatechin-3-gallate (EGCG).

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