The body’s immune system is designed in such a way that whenever a foreign invader like microbes or chemicals enters, a process called inflammation protects it from any harm. But sometimes, inflammation happens even without the presence of invaders. And continuous bouts can attract diseases like diabetes, arthritis, heart conditions, and even cancer. An efficient way to prevent inflammation is by watching what one eats. Here are the top eight inflammation-fighting foods.

1. Berries
Berries have a compound called anthocyanins that have anti-inflammatory properties. Anthocyanins help reduce the risk of heart diseases and increases immunity. It also contains high levels of fiber, vitamins, and minerals that are essential for healthy wellbeing. The most common types of berries are strawberries, blueberries, blackberries, and raspberries.

2. Fatty fish
Omega-3 fatty acids like EPA and DHA are popularly found in fatty fish and effectively prevent heart and kidney diseases. When fatty acids are consumed, the body breaks them down into resolvins and protectins, which reduce inflammation levels. Salmon, sardines, herring, and anchovies are rich in omega-3.

3. Broccoli
Broccoli has an oxidant called sulforaphane, which brings down the level of cytokines and NF-kB responsible for increasing inflammation. Broccoli, along with other vegetables like Brussels sprouts and kale, is cruciferous. According to studies and research, consuming cruciferous vegetables controls the escalation of heart diseases.

4. Avocados
Avocados are rich in monosaturated fatty acids as well as fiber. As per research, eating high-fiber fruits and vegetables can prevent inflammation and help control weight. The extra fiber is also good for the gut as it helps prevent chronic diseases.

5. Cherries
Cherries are excellent sources of antioxidants like anthocyanins and catechins that lower inflammation levels. The fruit also contains high amounts of vitamin C, which helps boost the immune system. Consuming cherries in salads or smoothies is a great way to reduce oxidative stress.

6. Tomatoes
This highly nutritional fruit is packed with lycopene, a powerful antioxidant known for its ability to keep inflammation levels down. It is also beneficial in reducing the risk of cancer. Lycopene is best absorbed in the body with a fat source like olive oil since it is a carotenoid.

7. Turmeric
This is a strong spice that contains an earthy flavor. Turmeric is often used in Indian dishes and is quite beneficial for lowering inflammation as it has high curcumin levels. An anti-inflammatory nutrient, curcumin helps reduce the risk of arthritis and diabetes.

8. Mushrooms
Mushrooms are perfect for those watching their weight since it is low in calories. It also contains selenium, copper, and vitamin B, which are beneficial for health. A mushroom type called lion’s mane contains phenol, a compound effective in controlling obesity-related inflammation.

One can pick any of these inflammation-fighting foods as per their choice. However, it is best to consult a doctor before making significant dietary changes.