Obese Adult

20 Foods That’ll Reduce Inflammation in Obese Individuals!

An apple a day keeps the doctor away they say. Here is what an apple and 19 other foods can do for you.

A recent study on apples has shown that they can reduce inflammation considerably in obese individuals.

How Can Apples Reduce Inflammation?

The new study published in the American journal “Clinical Nutrition” has found that inflammation is more frequent and of high discomfort in obese/overweight individuals in comparison to others. With 46 overweight participants consuming at least 3 apples a day (7 ounces) for 6 weeks straight has proved that apples can indeed keep inflammation away. 

Researchers used blood samples of participants to test for the presence of C-reactive protein (CRP), a predictor of inflammation and cardiovascular diseases in overweight individuals. 

At the end of each day, the blood samples showed decreased amounts of CRP even though the weight remained unchanged proving that red apples can actually reduce inflammation and thus, reduce the risk of cardiovascular disease to an extent. 

The researchers of the study suggested that eating a fresh fruit along with its peel was highly beneficial and that juices don’t qualify. Apart from reducing inflammation, apples are also useful for:

  • Boosting the immune system
  • Increasing antioxidant activity
  • Regulate blood pressure and keeping the blood vessels healthy
  • Pulmonary health assistance

How to Reduce Inflammation?

Inflammation can be caused externally and internally for various reasons like:

  • Chronic inflammation left untreated
  • Long-term exposure to irritants
  • Injuries not treated properly
  • Certain diets and drugs
  • Autoimmune disorder etc. 

Here are 19 anti-inflammatory foods that can make you feel better:

  • Berries

Food high in antioxidants like blueberries, strawberries, raspberries, blackberries, cherries, and other berries helps your body produce NK cells.

  • Fatty Fish

Mackerel, salmon, sardines, herring, anchovies, and other fish high on Omega 3 fatty acids.

  • Broccoli

Cruciferous vegetables have been proven to reduce heart and cancer risk. 

  • Avocadoes

These are especially good for skin inflammations

  • Green Tea

It can reduce the risk of getting cancer, heart disease, Alzheimer’s, and other severe conditions. 

  • Bell Peppers

They are high in Vitamin C and can also help with sarcoidosis.

  • Nuts

Almonds are highly recommended by many doctors and researchers.

  • Mushrooms

While portobellos, shiitake, and truffles help with inflammation, lion’s mane mushrooms can reduce border obesity as well.

  • Grapes

These are good for your eyes.

  • Turmeric

This is a universal medicine in many Asian households and has significant benefits.

  • Extra Virgin Olive Oil

There is a considerable decrease in CRP levels in individuals who consumed extra virgin olive oil.

  • Tomatoes

They can be of utmost help for women who aren’t overweight.  

  • Cocoa and Dark Chocolate

These have been widely related to graceful aging and reducing menstrual cramps.

  • Red Wine

5 to 10 ounces of red wine is all you need and that’s not considered daytime drinking. 

  • Plant Proteins

All types of beans and chickpeas are what you need for chronic inflammation. 

  • Whole Grains 

Though refined food can induce inflammation, 100%whole wheat grains like brown rice, quinoa, and oatmeal are beneficial.

Elmira

Elmira is a full-time health writer at CompleteHealthNews.com where she educates and advises on how to lead a healthy life from eating to getting into fitness. She completed her master’s degree at Columbia University. Her blogs are evidence-based, not opinionated. Her articles are based on a diabetes diet, weight loss, fitness, skincare, and mental health. She believes in healthy eating and also encourages her readers to lead healthier, more balanced lives. She devotes time to implement a healthy lifestyle every day.

Share
Published by
Elmira

Recent Posts

9 Amazing Benefits of Prenatal Yoga for Pregnant Women

Pregnancy is a beautiful journey filled with excitement and anticipation. It’s a time of immense…

5 hours ago

Is Food Poisoning Contagious?

Yes, foodborne illnesses transmitted by bacteria, parasites, and viruses are contagious. Poisoning caused by chemicals…

1 day ago

Is Popcorn Really Good For You?

Is popcorn healthy? The answer is yes!! Popcorn can be nutritious when it is prepared…

2 days ago

List of 10 Strategies to Avoid Bedtime Tantrums

Does your happy child start screaming as soon as bedtime arrives? Don't worry! Bedtime tantrums…

3 days ago

Do Your Kids Whine? Here are Great Ways to Respond

Outside other toddler frustrations, whining is one of the most worrying parts of parenting.  The…

4 days ago

15 Outdated Parenting Advice You Can Now Ignore

Baby Advice is like a free gift. You hear parenting advice from your family, pediatrician,…

5 days ago