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 Top Foods and Recipes to fight Inflammation

  Last Updated : Oct 26,2018






5/5 stars      2 REVIEWS

Top 10 Foods and Recipes to fight Inflammation in the body

Inflammation is a common term we hear often, when somebody has body pain or fever. We take it quite casually and just pop in some pills to sort out the inflammation, without bothering about its cause. Inflammation is basically the body’s reaction to some kind of stress, and the good thing is that it indicates that the body is working to overcome the problem. When you get a cold, cough or running nose your body responds with inflammation in the form of a fever that helps you heal. The inflammation does its job, gets rid of the virus and disappears. However, if this inflammation persists, it can indicate or even lead to severe problems.

Chronic or prolonged low-grade inflammation leaves you more susceptible to illness and disease. So, if your body has unresolved inflammation for 24 hours or longer, you must treat the underlying cause and not just pop pills. If you ignore it for months or years at a stretch, the inflammation can lead to serious problems like obesity, type-2 diabetes, cholesterol, arthritis, heart diseases, cancer and Alzheimer’s. The good news is that you can control the inflammation through a clean diet. Just cut out the bad carbs, reduce Omega-6 fatty acids, avoid white stuff like refined flour or refined white sugar, and go for long-chain Omega-3 fatty acids.

Stay away from processed foods like French Fries, frozen meals, canned food high in sodium, doughnuts, aerated drinks etc. Adopt an anti-inflammatory diet, which is high in fruits, vegetables, nuts, whole grains, fish and healthy oils. Apart from lowering inflammation, a more natural, less processed diet can make you feel lighter, healthier and happier.

Clean up your diet and choose the right, anti-inflammatory foods suggested in this mailer. We have also included recipes using these ingredients, to make it easier for you to incorporate them in your diet.

Top Foods to Reduce Inflammation

1. Turmeric
Turmeric powder (haldi), which is found in everyone’s masala dabba, contains Curcumin, an anti-inflammatory compound that helps relieve inflammation of the joints. Start your day with a glass of Warm Honey Lemon Water with Turmeric, to keep inflammation at bay.

2. Berries and other low Glycemic Index fruits
Blueberries, strawberries and raspberries have antioxidants that work effectively against inflammation. Choose fresh berries that are in season, or if none are available go for the frozen ones. Blueberry is a super food high in Potassium and Vitamin C, while strawberry is rich in Vitamin C, which repairs the body’s tissues and boosts immunity. Try including these in the form of a smoothie like the Coconut Blueberry Smoothie. Other low GI fruits are Apples, Oranges, Peaches, Pears, Plums and Pomegranate. These are rich sources of flavoniods and carotenoids, which are great antioxidants.

3. Green leafy vegetables
Go for green leafy veggies like Spinach, Broccoli and kale. Spinach has flavonoids and carotenoids that reduce inflammation in the digestive tract. Sulforaphane in broccoli and other antioxidants in kale also help reduce inflammation. There are several interesting ways to include these in your diet, such as the Kale and Apple Salad and the Broccoli Broth.

4. Nuts and seeds
Nuts are seeds like Almonds and Walnuts, chia and flax seeds are a good source of protein. Almonds are rich in Vitamin E Rich, Magnesium, Calcium and Potassium. A great source of protein, they help reduce Cholesterol and inflammation. The best part is that nuts and seeds are so easy to consume – you can just eat them as is or sprinkle them on a salad! Go for something exciting like the Walnut and Cherry Tomato Salad.

5. Onions, garlic and ginger
Both onion and garlic have good anti-inflammatory properties. Sweet yet spicy, onions reduce sugar cravings and regulate blood sugar. You can include thinly sliced raw onions in your salads. Together with garlic, they have also been used to cure colds since hundreds of years. Garlic contains sulphur compounds that strengthen your immune system. Ginger too has been traditionally used for its anti-inflammatory properties. From treating stomach upsets to certain types of cancer, this common spice delivers a wide range of therapeutic benefits. Try Ginger Tea.

6. Whole grains
Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fibre, B-vitamins and protein. Whole grains have a low glycemic index and are digested slowly into your bloodstream, keeping your blood sugar levels stable. Have lots of Quinoa, Barley, bajra, Jowar, brown rice, Buckwheat and bulgur wheat. Try Barley Khichdi, Quinoa Feta and Mixed Veg Salad.

7. Veggies like beet, carrot, onions, peas, Brussel sprouts, cauliflower and cabbage
Cooked as well as raw vegetables are rich sources of Vitamin A and Vitamin C, which are Antioxidant compounds. Beet and its juice fight inflammation and protect against cholesterol and cancer. You can also have it in the form of salads like the Beetroot and Dill Salad.

8. Red cherries
Red cherries get antioxidant and anti-inflammatory benefits from the flavonoid anthocyanin.

9. Capsicum
The beta-carotene found in capsicum is a carotenoid, a fat-soluble compound that helps in reducing a wide range of cancers, as well as the risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Red capsicum is better than green and yellow capsicum.

10. Olive oil and extra virgin olive oil
These are high in MUFA and Omega-3 fatty acids, which are anti-inflammatory. The fact that you have started understanding the true nature of inflammation is the first step towards fighting it! Cheers to a new healthy lifestyle and inflammation-free body.

We would love to hear from you if you liked the article. Here is a list of Foods which create inflammation in the body and best to avoid. Please post your comments. Thanks!



top 10 foods and recipes to fight inflammation in the body

Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning. We all know that lemon juice and turmeric have amazing health benefits – and this easy recipe brings both together. Turmeric powder (haldi), which is found in everyone’s masala dabba is obtained by boiling the roots for hours, drying them for weeks and then grinding them in huge grinders to get the powder. It aids digestion by stimulating the flow of bile, and is also known to have wonderful antiseptic properties. Thanks to this antiseptic action, turmeric is used for treating dysentery and diarrhoea, which are caused by microorganisms. Perhaps because we use it in small quantities, many people are not aware of the rich iron content in turmeric, which works against anaemia. Curcumin, an anti-inflammatory compound in turmeric helps relieve inflammation of the joints. Of course, the benefits of lemon juice cannot be forgotten either. It helps to boost your metabolism early in the morning, is a good source of antioxidant vitamin C , and helps to freshen breath too. Honey helps to balance the flavours, making this Warm Honey Lemon Water with Turmeric a pleasure to sip on first thing in the morning. That said, we recommend you use a straw to drink this, because lemon juice is acidic and may damage the enamel of your teeth if had directly without a straw.
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 by Tarla Dalal
The soothing taste of fresh turmeric and the spiky flavour of fresh ginger make for a fabulous pickle! While fresh and tender, you will find the texture and taste of ginger are very enjoyable. Although mild, you can still feel your taste buds tingle when you bite into a piece. Turmeric too has a unique flavour, which has to be experienced to be understood. Together with a dash of lemon juice, the duo are sure to pleasantly surprise you. This Fresh Turmeric and Ginger Pickle can be made only when the ingredients are in season, but when they make their appearance in the market, almost every household whips up a batch of this pickle as it is not only tasty but also good for health. Can also make other recipes like Sweet Peach Pickle and Red Marinade .
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 by Tarla Dalal
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantities lends its characteristic aroma to it. This snack appears to be time-consuming only because bajra has a hard texture and takes time to cook. However, because we have chosen to pressure cook it, the effort you have to put in is minimal, making this a very easy snack indeed.
4.  
 by Tarla Dalal
Ever thought of making a khichdi with barley? Try it once, and you will want to keep repeating this masterpiece in your kitchen. Made of barley and a horde of veggies, this tasty dish is colourful and attractive. An exotic combination of veggies gives it a nice juicy crunch, while everyday ingredients like cumin seeds and green chillies give the Barley Khichdi a soothing and lingering flavour. This satiating dish is loaded with antioxidants that help to fight free radicals and increase your immunity, as well as abundant fibre that helps to cleanse your system and lose weight as well. Enjoy the Barley Khichdi hot and fresh.
5.  
 by Tarla Dalal
Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is satiating and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this khichdi. A good replacement for rice, barley combines very well with moong dal and mild spices to create a comfort food that keeps you satiated for a long time due to its high fibre content. Apart from curbing cholesterol, barley also helps control weight gain. To this effect, we have also avoided ghee and used heart-friendly olive oil instead. Have this easy-to-make Barley and Moong Dal Khichdi with a bowl of low-fat curds, to make a light but wholesome One Dish Meals .
With so much stress, pollution and junk food surrounding our lives, everybody is looking for methods to detox our body. Here is an easy and quick way to detox yourself early in the morning. Have it first thing in the morning and let turmeric and lemon work their magic. Turmeric powder (haldi), which is found in everyone’s masala dabba is obtained by boiling the roots for hours, drying them for weeks and then grinding them in huge grinders to get the powder. It aids digestion by stimulating the flow of bile, and is also known to have wonderful antiseptic properties. Thanks to this antiseptic action, turmeric is used for treating dysentery and diarrhoea, which are caused by microorganisms. Many people are also unaware of the rich iron content in turmeric, which works against anaemia. Curcumin, an anti-inflammatory compound in turmeric helps relieve inflammation of the joints. Lemon Juice on the other hand helps to boost your metabolism early in the morning. It is a good source of antioxidant vitamin C , and helps to freshen breath too. With a pleasantly tangy taste, the Warm Lemon Water with Turmeric is a good way to start your day. We recommend you use a straw to drink this, because lemon juice is acidic and may damage the enamel of your teeth if had directly without a straw.
Khichdi is light for the stomach, yet filling and nourishing. They often say soup is good for the soul, but I would say, "Khichdi is good for my soul". The aroma of this khichdi is irresistible, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. This recipe is a variation of traditional khichdi in which rice is replaced with buckwheat due to its low glycemic index and high fibre content. Serve it with chilled Low Fat Curds, or Karela Kadhi, to make a satisfying meal.
This scrumptious salad is so sumptuous that you can have it as a quick meal or a filling snack! It is marked by an off-beat combination of ingredients, which is sure to pick everybody’s curiosity and earn their praise. Quinoa, brown rice and a selection of vibrant veggies are dressed in a tongue-tickling dressing that combines balsamic vinegar with sesame seeds and other ingredients. The dressing gives the salad a tangy and pungent taste, not to forget a strong aroma that can be attributed to the sesame. Make sure you serve the Quinoa, Brown Rice and Vegetable Salad with Balsamic Dressing immediately after tossing, to enjoy the crisp freshness and bubbly taste. Try other quinoa recipes like Quinoa, Corn and Capsicum Salad and Coconut Quinoa with Coconut Curry .
Blueberries are known for their strong, tangy, vibrant taste – although truly irresistible, it sometimes needs a bit of toning down! Blending the blueberries with mellow coconut milk gives you a smoothie with the perfect flavour. This healthy low-carb smoothie has a very creamy taste even without using any ice-cream, all thanks to coconut milk. A touch of vanilla and a dash of honey enhance the flavour and aroma further, making the Coconut Blueberry Smoothie a heavenly experience. You can also try other recipes like the Coconut Flour Bread, Low- Carb Coconut Bread and Low- Carb Chocolate Squares with Sea Salt .
Three exciting berries pour their goodness and zesty flavours into this glassful, making it a top-rated smoothie! The vibrant and refreshing flavour of the berries combine beautifully with curds, which is used as the base of this smoothie. Laced mildly with honey, the Blueberry Raspberry Strawberry Smoothie has a very balanced flavour that everybody will love. Serve it immediately after preparation because when berries and curds stay together for too long, the taste becomes tart. You can also try other smoothies like the Papaya and Green Apple Smoothie or Orange Oat Coconut Smoothie .
A soothing drink with the refreshing flavour of ginger, the Ginger Tea is sure to warm your soul and make you feel better. Ginger has been traditionally used for its anti-inflammatory properties. From treating stomach upsets to certain types of cancer , this common spice delivers a wide range of therapeutic benefits. Ginger also works well in preventing nausea, vomiting and dizziness. It is sometimes used as a herbal remedy for morning sickness by pregnant women and by those who are susceptible to motion sickness. Whether we realise it or not, we all experience some of these problems, right from inflammation to dizziness, so a cup of this tea in the morning will be very beneficial. It is also wonderful for athletes . Check out our category for many more helpful Home remedy recipes.
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