What is inflammation?

The body has an immune system that identifies and heals the damaged cells and irritants. The inflammation symptoms can be unpleasant, but it is a sign that your immune system is responding and trying to make good. You need a biological response /inflammatory response to heal your damaged tissues and wounds. This defense mechanism takes care of your tissues and is beneficial but sometimes it may be harmful as it stays longer.

Inflammation symptoms and causes

Inflammation may be acute or chronic.

Acute inflammation is your body’s general response to injuries and other foreign bodies. It is caused by harmful bacteria or injury to the tissues. The immune system is quick to act and start healing. It is rapid and gets severe quickly. It lasts for a few days. Examples of diseases that could lead to acute inflammation are tonsillitis, a sore throat, a scratch on the skin.

Symptoms of acute inflammation:

  • Pain in the area, especially when you touch the inflamed area or /and after touching. The area will be more receptive as chemicals are released that incite nerve endings.
  • Redness appears as the capillaries in the inflamed area fill up with more blood.
  • The inflamed area might not function efficiently.
  • Due to the fluid buildup, you might see some swelling.
  • The inflamed region might be warmer due to the flow of more blood.

These are only the symptoms of inflammation of the skin. If inflammation occurs in the internal organs, all signs are not noticed.

Some diseases such as arthritis and cancer can affect the life of an individual, sometimes fatal. The response to these disorders is said to be chronic inflammation. Chronic inflammation is caused by pathogens that your body finds difficult to break down. Its onset is slow but lasts for several years and generally, results in the death of tissues. It is also caused if you fail to check acute inflammation or expose yourself to an irritant for a long period.

Symptoms of chronic inflammation

  • Fatigue – a physical /mental condition of being weak.
  • sores in the mouth
  • pain in the abdomen
  • chest pain
  • fever and headache
  • Joint pain
  • Rashes

If you suffer from a physical injury, you are bound to have inflammation as your body’s immune system responds naturally.

Process of Inflammation

Your arteries widen, there is an increase in blood flow and capillaries get wide/porous. The hormones, white blood cells and other nutrients get into the areas that open up. White blood cells fights /consume the germs and help in the healing process.

Inflammatory diseases – how are they diagnosed?

Carefully evaluate the following in order to diagnose inflammatory diseases:

  • Medical history of the person and complete physical test.
  • X rays, blood tests
  • Other symptoms such as joint stiffness

Inflammation – Does it hurt?

Inflammation is usually painful. People who suffer from inflammation experience pain, discomfort and distress. It depends on the type of inflammation. Some may experience steady pain. For others, it can be throbbing or pinching too.


Rest, exercise and sometimes surgical options are also considered to treat inflammation. The person’s age, the disease, other medications he /she might be taking, medical history of the patient are some of the many factors that have to be looked into while deciding on the treatment.

Non-steroidal anti inflammatory drugs can be administered to reduce pain caused due to the inflammation. However, it is advised to avoid using them for long-term as they may cause kidney damage and increase stroke and heart attack risk. But you can take them if your doctor recommends. Research is being done to look into the possible uses of different herbs to reduce inflammation.

The treatments are aimed at:

  • Controlling or slowing down the disease
  • Identify and modify the activities that enhance pain
  • Reduce pain through the use of drugs or other suitable medications
  • Maintain muscle strength and reduce stress on the inflamed areas.

Top 20 Anti -Inflammatory Foods

Certain foods are known to reduce symptoms /risk of inflammation. People today are diet conscious and take care to see that there is no nutrition deficiency. But the high calorie foods may lead to inflammation, risk of infections, cancer and other auto inflammatory diseases.


Here are the anti inflammatory foods:

  • Green leafy vegetables – they are antioxidant rich and good for cellular health
  • Bok-choy /Chinese Cabbage – Rich in antioxidants, minerals and vitamins
  • Celery – They help in regulating your blood pressure and cholesterol and for heart health. Rich in potassium, antioxidants, vitamins.
  • Beets – Helps in repairing your damaged cells. Rich in magnesium and potassium.
  • Broccoli – Rich in anti-inflammatory antioxidants, magnesium and potassium
  • Blueberries – Presence of  Antioxidant Quercetin that is anti inflammatory
  • Pineapple – Promotes heart health due to the presence of Bromelain
  • Salmon – Rich in omega3s
  • Bone Broth – contain minerals that can be easily absorbed by your body
  • Walnuts – Rich in omega 3
  • Coconut oil – Rich in antioxidants
  • Chia seeds – offer omega 3 and omega 6
  • Flax seeds – Rich in omega 3 and Phytonutrients
  • Turmeric – Presence of anti inflammatory component, Curcumin
  • Ginger – Boosts immune system
  • Raw Oats – Rich in butyrate that reduce inflammation
  • Green Tea – Antioxidants catechins are present in tea leaves
  • Dark Chocolate – Antioxidants in cocoa promotes your health
  • Red Peppers – Reduce cancer risk.
  • Olive oil – Promotes heart health

Switch to anti inflammatory foods and lead a healthy life!


If you may have any other questions or feedback feel free to comment down below and I’ll be more than happy to assist you.


All the best,



Categories: Nutrition


Furkan · January 29, 2018 at 11:16 pm

My trainer suggested that I should consume anti inflammatory foods for losing more weight. After looking at this list, I really like eating walnuts, pineapple, and salmon. I think I can consume these more in these months.

    Arturo · January 30, 2018 at 1:55 am

    Hi Furkan!

    Your trainer is definitely on the right track as well as YOU are! Keep up the hard work and watch your body enjoy the benefits that come with a healthy lifestyle. Thank you for the positive feedback!

Marko Starcevic · January 29, 2018 at 11:59 pm

Didn´t know that inflammation is such a big deal! Thank you for the inflammatory foods list, its good to know more about your body´s defence system!

    Arturo · January 30, 2018 at 1:53 am

    Hi Marko!

    Indeed inflammation can be very sneaky and very painful at times. A well rounded diet can be a major solution to optimized health. Thank you for your feedback!

Logan · January 30, 2018 at 12:15 am

I didn’t know that all these foods could help with inflammation. I’ve never dealt with inflammation myself, but it definitely doesn’t seem fun. You have a lot of quality info here which I think can help a lot of people.

Thanks for the post and keep up with the quality content.

    Arturo · January 30, 2018 at 1:50 am

    Hi Logan!

    I really appreciate your kind feedback, I will definitely keep working hard to continue publishing quality content. I’m glad you found the article beneficial.

Kevin McNamara · January 30, 2018 at 12:46 am

Hi Arturo,

Great post! I know a lot about this topic too. I have healed myself a couple of times with these wonderful foods you have mentioned. I am a big fan of turmeric and make a thing called Golden Paste which is turmeric mixed with coconut oil and crushed black peppercorns. Really powerful healer.
Love my pineapples, raw oats and plant based diet too. Thanks so much for sharing.



    Arturo · February 7, 2018 at 6:21 pm

    Hi Kevin!

    Great to hear that you enjoyed the post. Seems like you’re right on track with the healing properties of nutrition. I will definitely incorporate a post on turmeric soon. Stay tuned 🙂


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