Inflammation can be caused due to various factors such as allergies, fall, injury and even acne. Some of the signs of inflammation include swelling, pain and stiffness. Diseases such as atherosclerosis, diabetes, hay fever, arthritis, irritable bowel syndrome, heart disease, acid reflux, Alzheimer’s, Parkinson’s, asthma, stroke, infections and cancer can also cause inflammation. The kind of diet that you eat can also play a huge role in treating inflammation. Here is a list of few foods that can help to reduce the symptoms of inflammation.

Omega-3 Fatty Acids

Omega-3 fatty acids not only help to reduce the risk of inflammation, but they also improve brain function and lower the risk of heart and cardiovascular disease. Cold water oily fish, canola oil, flax seeds and pumpkin seeds are some natural sources of omega-3 fatty acids. Among fishes, Salmon contains highest amount of omega-3 fatty acids. Just about two to three servings of fish every week are good enough to raise your omega-3 fatty acids. If you don’t like fish, you can opt for fish oil supplements.

Citrus Fruits

Citrus fruits are rich in vitamin C, which helps in forming collagen, which in turn helps to build and repair tendons, blood vessels, bone and ligaments. Being an antioxidant, vitamin C also fights against free radicals and inflammation. Oranges, lemons and grapefruits are a few citrus foods that you can eat on a regular basis. It is recommended to consume 90mg of vitamin C a day for men and 75mg for women.

Berries

Berries are packed with antioxidants which fight against cell damage and inflammation. Blueberries, strawberries, raspberries, blackberries, cherries and huckleberries are all loaded with powerful antioxidants. Adding just a single serving of berries in your daily diet can do a world of good.

Pineapple

Pineapple is an excellent source of vitamin C and bromelain, both of which play a crucial role in helping to decreasing pain and swelling that inflammation causes. Pineapples are a delicious fruit and you can eat them with many dishes.

Spinach

Spinach is packed with vitamins, minerals and antioxidants such as vitamin E and carotenoids. All these help to reduce inflammation by destroying the free radicals in the body.

Orange Colored Vegetables

Vegetables such as carrots, sweet potatoes and squash are rich in vitamin A and beta-carotene, both of which fight against inflammation. Including these foods in your daily diet can significantly reduce your risk for inflammation.

Ginger

The compounds present in ginger have shown to have anti-inflammatory properties. You can add it to various foods or even drink it with tea. If you are not fond of eating ginger, you can opt for ginger supplements.

Whole Grains

The hull of whole grains contains nutrients such as vitamin E, which is a very powerful antioxidant. It also helps to manage weight, which in turn helps to lower the pain caused by inflammation. Some examples of whole grains include: whole grain pasta, whole wheat head, bulgur and oatmeal.

Olive Oil

Olive oil, particularly extra virgin olive oil, contains anti-inflammatory compounds that inhibit the ability of inflammation to flourish and hence helps to reduce its effects. It is recommended to substitute butter and margarine with olive oil. However, you need to be careful and consume olive oil in moderation as it is high in calories.