13 Best Anti-Inflammatory Fruits That Fight Inflammation

Here are the 13 Best Anti-Inflammatory Fruits That Fight Inflammation, each of which contains nutrients that help reduce the risk of developing chronic diseases like diabetes, cancer, stroke, and heart disease.

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Anti inflammatory fruits

What does anti-inflammtory mean?

Anti-inflammatory is a medical term referring to a substance or treatment that helps reduce inflammation within the body. Inflammation is the body’s natural response to a wound or an infection, and it plays a significant role in the immune system of the body. However, when inflammation continues for an extended period of time, it can result in a number of different health issues, such as cancer, arthritis, and heart disease.

Anti-inflammatory substanaces or treatments work by either stopping the body from making chemicals that cause inflammation or by making immune cells that cause inflammation less active. Nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin and ibuprofen, corticosteroids, and immunosuppressants are some of the most common types of anti-inflammatory medications and treatments.

There are also many natural anti-inflammatory substances, such as omega-3 fatty acids found in fish, nuts, and seeds. Other foods that are anti-inflammatory include turmeric, ginger, green vegetables, etc. Many fruits, like avocados, bananas, berries, oranges, pears, peaches, and plums, have anti-inflammatory properties that may help reduce inflammation and prevent chronic diseases.

What makes fruits anti-inflammatory

Fruits are anti-inflammatory because they contain a variety of bioactive compounds such as antioxidants, vitamins, minerals, and phytonutrients. These compounds work together to reduce inflammation in the body and promote overall health. The following are some of the most important factors that contribute to the anti-inflammatory effects of fruits:

  • Antioxidants: Fruits have a high concentration of antioxidants like vitamin C, vitamin E, and flavonoids, all of which are known to help the body rid itself of potentially damaging free radicals. Free radicals can cause oxidative damage and contribute to inflammation, leading to the development of chronic diseases.
  • Phytonutrients: Many different fruits contain phytonutrients, which have been shown to have anti-inflammatory effects. Some examples of phytonutrients include polyphenols, carotenoids, and anthocyanins. These compounds have the potential to assist in the regulation of the immune system, to inhibit inflammatory enzymes, and to modulate signaling pathways that are involved in inflammation.
  • Dietary fiber: Fruits are an excellent source of the dietary fiber that is beneficial to one’s digestive health and can also help to reduce inflammation. A healthy gut microbiome plays a crucial role in maintaining a balanced immune system and reducing chronic inflammation.
  • Vitamins and minerals: Fruits are an excellent source of various vitamins and minerals, including potassium, magnesium, and vitamin K, all of which are known to have anti-inflammatory and general health promoting properties.

Anti-inflammatory fruits that fight inflammation

Apples

Apples are well known for their anti-inflammatory properties, which can be largely attributed to the presence of the antioxidants quercetin, catechin, and phloridzin within the fruit. By neutralizing free radicals, which are known to contribute to oxidative stress and inflammation, these antioxidants have the potential to help reduce inflammation in the body.

Apples not only contain antioxidants, but they also contain fiber, which is known to encourage the growth of beneficial bacteria in the gastrointestinal tract. This can also help reduce inflammation in the body by improving the health of the digestive tract and lowering the risk of diseases that affect the bowels that are inflammatory.

Eating apples on a regular basis has also been shown in a number of studies to help lower one’s risk of developing inflammatory diseases such as diabetes, cardiovascular disease, and certain types of cancer.

Avocado

Avocados are a great source of healthy monounsaturated fat, which can help calm down your body’s inflammatory response. Oleic acid is the primary type of monounsaturated fat that can be found in avocados. Oleic acid has anti-inflammatory properties that make immune cells work in different ways to stop chronic diseases from developing.

Additionally, avocados are also high in vitamin E, an antioxidant that helps the body rid itself of potentially harmful free radicals by acting as a scavenger for these unstable molecules. Vitamin E also helps the immune system function better and stops blood clots from forming in the arteries of the heart.

If the creaminess of the guacamole has not yet convinced you to become a fan, then I hope the anti-inflammatory properties of the avocados will do the trick. 

Bananas

Bananas are among the best fruits for reducing inflammation due to their high vitamin C content. Vitamin C is a potent antioxidant that can fight off potentially dangerous free radicals. It also plays an important part in the prevention of infections and the healing of wounds.

Bananas are an excellent food choice for anyone looking to get their vitamin B6 fix. Vitamin B6 has been shown in prior research to have an anti-inflammatory effect in patients suffering from a variety of inflammatory diseases. Supplementation with vitamin B6 improved pro-inflammatory responses in patients with rheumatoid arthritis by suppressing levels of the inflammatory cytokines TNF- and IL-6.

Blueberries

Blueberries contain compounds called anthocyanins, which are pigments that give the fruit its blue color. These compounds have been shown to reduce inflammation in the body by stopping the body from making chemicals that cause inflammation.

Markers of inflammation in the body, like C-reactive protein (CRP) and interleukin-6 (IL-6), can be lowered by eating blueberries. This suggests that blueberries may help protect against chronic inflammation, which has been linked to heart disease, diabetes, cancer, and other health problems.

Anti inflammatory fruits-bludberries
Anti inflammatory fruits – Blueberries

Cantaloupe

Cantaloupe is a fruit that is rich in antioxidants, vitamins, and minerals, and it contains several compounds that have been shown to have anti-inflammatory effects.

One of the key anti-inflammatory compounds in cantaloupe is vitamin C, which is a powerful antioxidant that helps to protect cells from damage caused by free radicals. Vitamin C also helps reduce inflammation in the body by stopping the body from making cytokines that cause inflammation.

Cantaloupe also contains other anti-inflammatory compounds, such as beta-carotene and zeaxanthin, which are both carotenoids that have been shown to have anti-inflammatory effects. Additionally, cantaloupe is a good source of dietary fiber, which can help to reduce inflammation in the gut.

Cherries

Cherries, both sweet and sour, contain a number of different antioxidants and polyphenols. There is compelling evidence from a number of studies that diets high in polyphenols may reduce the risk of developing certain cancers, cardiovascular diseases, diabetes, and neurodegenerative diseases.

Additionally, reseach suggests that consuming cherries or cherry-based products, such as cherry juice, may help alleviate symptoms related to inflammatory conditions like arthritis, gout, and muscle pain or damage.

Kiwi

Antioxidants like flavonoids, carotenoids, and polyphenols are abundant in kiwis. Flavonoids can be antimicrobial, which means they can kill bacteria, fungi, and viruses. This could keep the body from getting sick or developing an infection.

A diet high in flavonoids may help lower the risk of heart disease by enhancing blood vessel function, reducing inflammation, and lowering blood pressure. Additionally, flavonoids may have neuroprotective properties that lower the risk of neurodegenerative illnesses like Alzheimer’s and Parkinson’s disease by shielding brain cells from oxidative stress and inflammation.

Oranges

Oranges, like many other fruits, have anti-inflammatory properties. They are abundant in flavonoids and other antioxidants, like vitamin C, which can help lessen inflammation in the body. Hesperidin, one of the main flavonoids in oranges, has been investigated for its potential anti-inflammatory properties, which include:

  • Hesperidin may help enhance blood vessel function, lessen inflammation, and lower blood pressure, all of which can improve cardiovascular health, according to some research.
  • Hesperidin has been investigated for its potential ability to control blood sugar levels and enhance insulin sensitivity, which may be helpful for those with diabetes or at risk of developing the disease.
  • Hesperidin may have anticancer effects that include slowing the development of cancer cells and triggering apoptosis, or programmed cell death.
Anti inflammatory fruits-oranges and kiwo
Anti inflammatory fruits – Kiwi and oranges

Pears

Pears are a fruit that is high in nutrients and packed with vitamins, minerals, and other healthy ingredients, which make them anti-inflammatory. They are an excellent source of vitamin C, an antioxidant necessary for the following bodily processes:

  • Neutralizing free radicals: As an antioxidant, vitamin C helps neutralize harmful free radicals that can cause cellular damage. Free radicals are unstable molecules that can contribute to the development of chronic diseases, such as cardiovascular disease, cancer, and neurodegenerative disorders.
  • Regenerating other antioxidants: Vitamin C can help regenerate other antioxidants in the body, such as vitamin E, by converting them back to their active forms after they have neutralized free radicals.
  • Collagen synthesis: Vitamin C is essential for the production of collagen, a structural protein that helps maintain the integrity of skin, blood vessels, tendons, and other connective tissues. Collagen is crucial for wound healing and overall skin health.
  • Immune system support: The antioxidant properties of vitamin C contribute to the proper functioning of the immune system by protecting immune cells from oxidative damage and enhancing their activity.
  • Iron absorption: Vitamin C can enhance the absorption of nonheme iron, the type of iron found in plant-based foods, by reducing it to a more readily absorbable form.

Pineapple

Pineapple is the only food known to contain an enzyme known as bromelain, which is thought to have properties that reduce inflammation in the body. 

A meta-analysis of clinical studies found that bromelain’s anti-inflammatory and pain-relieving properties make it an effective treatment for osteoarthritis symptoms such as pain, swelling of soft tissues, and joint stiffness.

An abstract found that bromelain is an effective treatment for cardiovascular diseases like peripheral artery disease, stroke, heart attack, and high blood pressure. Bromelain stops blood platelets from sticking or clumping together (a process called “aggregation”), which could help cut down on blood clots and heart problems.

Raspberries

Raspberries are high in antioxidants, especially flavonoids and vitamin C, which are known to help reduce inflammation. Some of the key flavonoids found in raspberries include anthocyanins, quercetin, and ellagic acid

Ellagic acid is a naturally occurring plant compound classified as a polyphenol. Ellagic acid has been studied for its potential health benefits, which include:

  1. protecting the liver from damage caused by toxins and oxidative stress.
  2. lowering blood pressure and reducing the risk of atherosclerosis.
  3. exhibiting antimicrobial properties against certain bacteria and fungi, and helping protect the body from infections.

Strawberries

Strawberries have been found to have anti-inflammatory properties. They are an excellent source of antioxidants, particularly vitamin C and flavonoids, both of which have been demonstrated to have effects that are anti-inflammatory.

In addition, strawberries contain compounds called ellagitannins, which have been found to have anti-inflammatory and anti-cancer properties. Studies have shown that consuming strawberries and other berries on a regular basis can help reduce inflammation in the body and may help prevent chronic diseases such as heart disease and cancer. 

Watermelon

Watermelon contains several compounds that have been shown to have anti-inflammatory properties, including:

  • Lycopene: Watermelon is high in lycopene, a carotenoid pigment that gives the fruit its pink-red color. Lycopene has been shown to have antioxidant and anti-inflammatory properties, and studies have found that eating foods high in lycopene, such as watermelon, may help reduce inflammation in the body.
  • Vitamin C: Watermelon is also a good source of vitamin C, an antioxidant that has been shown to have anti-inflammatory effects. Vitamin C aids in the neutralization of free radicals in the body, which can cause inflammation and cell damage.
  • Citrulline: The amino acid citrulline can only be found in one food source, and that is watermelon. In the body, citrulline is transformed into arginine. Arginine has been shown to have anti-inflammatory effects and may help reduce inflammation in conditions such as asthma, arthritis, and cardiovascular disease.
  • Potassium: Watermelon is a good source of potassium, an electrolyte mineral that helps to regulate fluid balance in the body. Potassium has been shown to have anti-inflammatory effects and may help reduce inflammation in conditions such as stroke, heart disease, and arthritis.
anti-inflammatory-fruits-strawberry-smoothie

13 Best Anti-inflammatory Fruits – Strawberry Smoothie

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Here are the 13 Best Anti-Inflammatory Fruits That Fight Inflammation, each of which contains nutrients that help reduce the risk of developing chronic diseases like diabetes, cancer, stroke, and heart disease.
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 166 kcal

Ingredients
  

  • 1 cup strawberries frozen, whole
  • 1/4 cup Greek yogurt plain, low fat
  • 1 tbsp peanut butter
  • 2 tsp maple syrup
  • 1 tsp vanilla extract
  • 3/4 cup milk or unsweetened almond milk

Instructions
 

  • Put all the components into a blender with high power.
  • Process until the ingredients become a smooth mixture. Serve immediately or store it in an air-tight container and refrigerate for a maximum of 24 hours.

Nutrition

Calories: 166kcalCarbohydrates: 17gProtein: 8gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 12mgSodium: 80mgPotassium: 346mgFiber: 2gSugar: 14gPhosphorus: 171mg
Keyword Anti-inflammatory, Strawberry smoothie
Tried this recipe?Let us know how it was!

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Archana Singh, PhD

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