Indian cuisine is rich in spices and ingredients that have been used for centuries for their medicinal properties, many of which have anti-inflammatory effects. Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to various health problems such as hypertension, gut problems, heart disease, arthritis, sleep disturbances, infertility and even cancer. A diet that includes anti-inflammatory foods can help to reduce the risk of developing these conditions.Here is a list of Indian anti-inflammatory foods:
- Ginger: Ginger has long been used as a natural anti-inflammatory. It is rich in compounds such as gingerols and shogaols. Gingerols have been shown to inhibit the activity of pro-inflammatory enzymes, such as cyclooxygenase-2 (COX-2) and 5-lipoxygenase (5-LOX), which are involved in the inflammation process.
- Turmeric:Curcumin is a polyphenol that has been shown to inhibit the production of pro-inflammatory cytokines, enzymes, and eicosanoids, which are involved in the inflammation process.
- Garlic: Garlic is a powerful anti-inflammatory food that can help to reduce inflammation in the body. Garlic is rich in allicin, which has anti-inflammatory and antioxidant properties.
- Berries: Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which can help to reduce inflammation. Berries are also a good source +which can help to support overall health and are also shown to reduce inflammation in joints and cardiovascular diseases successfully.
- Cardamom: Cardamom contains cineole and limonene, two compounds that have been shown to reduce inflammation in the body. Cineole has been shown to inhibit the activity of pro-inflammatory enzymes, such as COX-2.
- Cinnamon:It also has anti-inflammatory properties. Cinnamon contains cinnamaldehyde, which has been shown to inhibit the production of pro-inflammatory cytokines, such as tumour necrosis factor-alpha (TNF-α) and interleukin-1beta (IL-1β).
- Olive oil: Olive oil is a healthy fat with anti-inflammatory effects. Olive oil is rich in monounsaturated fatty acids, which can help reduce inflammation and support overall health.
- Fenugreek seeds: it is a potent anti-inflammatory agent. Fenugreek is rich in antioxidants and has anti-inflammatory effects. Fenugreek seeds contain saponins, which have been shown to inhibit the activity of pro-inflammatory enzymes, such as COX-2 and 5-LOX.
In conclusion, Anti-inflammatory foods are an essential part of our daily diet. The above-listed food reduces inflammation and has various other health properties that help enhance general wellbeing.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO IntelliMed Healthcare Solutions.