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5 Best Fruits To Reduce Inflammation

Inflammation has a poor reputation. Inflammation is often associated with pain, swelling, disease, and other negative effects. Healthcare recognizes two types of inflammation: chronic and acute. There are many differences between them.

Acute inflammation refers to the healing of damaged tissue. Inflammation that is acute is short-term and can last from minutes to days. It is caused by injury, irritation, infection, or both. As damaged tissue is being repaired and new tissue is being created, symptoms such as redness, swelling and heat may be present during the recovery process. This is normal physiological response to physical stress, and the subsequent repair.

According to this review in the British Journal of Nutrition chronic inflammation is a sign of a failure in regulation of homeostasis and contributes to the progression and perpetuation of disease. It is caused by a malfunction in the body’s physiological response to a trigger. However, inflammation is still activated. Chronic inflammation is usually systemic and not localized to one part of the body. It is also mild or low-grade. Chronic inflammation can lead to many diseases such as heart disease, metabolic syndrome and type 2 diabetes.

A nutrient-dense diet is one way to protect against inflammation. It includes a variety of fruits and vegetables, whole grains, legumes (beans, peas), nuts and seeds, whole grains, fish that supplies omega-3 fats, and two meals per week. Certain plant-based foods have been studied for their potential inflammatory-fighting benefits, including these top five anti-inflammatory fruits.

1. Cranberries

Cranberries aren’t given enough credit all year. Cranberries are mostly consumed as cranberry sauce for Thanksgiving and cranberry juice to fight a urinary tract infection. Instead, cranberries can be frozen, dried, or used fresh in a salad. Cranberries are rich in bioactive compounds that have antioxidant activity. A flavonoid called quercetin is the primary bioactive compound found in cranberries, as discussed in a 2015 review published by the International Journal of Molecular Sciences. These flavonoids are known for their ability to reduce inflammation and prevent the buildup of fat substances in the arteries. They also have anti-cancer properties.

2. Oranges

Hesperetin is a citrus flavonoid found in oranges, mandarins and navel oranges. Hesperetin provides protection against inflammation, which can lead to neurodegenerative diseases like Alzheimer’s, Parkinson’s, amytrophic lateral sclerosis (ALS), or multiple.

3. Blueberries

Blueberries are a well-known fruit that is likely to make its way into your morning breakfast with yogurt, oatmeal, or muffins. Now there is even more reason to include blueberries regularly in your diet: its inflammatory-reducing function may decrease insulin resistance, a hallmark of developing type 2 diabetes. This could be due to the blueberry’s “anthocyanin”, which is known for its ability to alter certain hormones that are associated with glucose use.

4. Grapefruit

Along with other citrus fruits such as oranges, lemons, limes and others, grapefruit is classified as a “citrus fruit”. According to a research article published in Bioscience reports in 2020, Naringin, a major component found in grapefruit and tomatoes, can suppress inflammation reactions. This is due to naringin’s ability to decrease the pro-inflammatory “cytokines”, which have been shown to cause cell damage. Grapefruit is a great source of vitamin A as well as vitamin C, both vital vitamins for immune function.


5. Strawberries

Strawberries are a delicious summertime fruit that is juicy and wholesome. They also have a great flavor that can be used to make desserts and beverages taste amazing. You can still enjoy strawberries but you should be aware that the fruit is high in an ellagic acid flavonoid. Ellagic acid can boost cancer protection and is both anti-inflammatory, antibacterial, as well as anti-inflammatory.

 

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