Dark chocolate is delicious, rich, and satisfying. It's also packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging ( 69 , 70 , 71 , 72 ).
In a small study from 2018 , researchers found that eating 30 g of 84% dark chocolate each day for 8 weeks significantly reduced inflammatory biomarkers in people with type 2 diabetes.
70% cocoa dark chocolate is rich in antioxidants, which have some major anti-inflammatory effects. Flavanols help to reduce inflammation and keep the cells that line the arteries healthy. Antioxidants fight inflammation and free radicals, which can help your immunity and reduce your risk of disease.
Sugar. It may be hard to resist desserts, pastries, chocolate bars, sodas, even fruit juices. However, the American Journal of Clinical Nutrition warns that processed sugars trigger the release of inflammatory messengers called cytokines.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Omega-3 fatty acids
Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.
For example, the cholesterol content of eggs has been reported to promote pro-inflammatory signaling by inducing cytotoxicity and stimulating the formation of lipid rafts in plasma membranes of leukocytes, which creates hypersensitivity to pro-inflammatory signaling.
Nightshade vegetables, such as potatoes, tomatoes, and eggplants, contain solanine. This substance may increase the leakiness of the intestines and affect the gastrointestinal microbiota, indirectly increasing the inflammation relating to arthritis.
Lindt dark chocolate is the OG of healthy supermarket desserts – high in heart-friendly flavonoids and low in sugar. The higher the percentage of cocoa the less sweet stuff you'll find in the fine print, with the 85% cocoa option only containing 2.2 grams of sugar per serve.
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.
It can reduce inflammation related to arthritis! Dark chocolate contains specific compounds called phytochemicals that have been shown to reduce inflammation and joint pain.
What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories.
To make your dark chocolate intake even healthier, she also suggests choosing non-dairy versions or trying cacao nibs, which are roasted cacao beans. Hunnes also advises limiting your consumption of less healthy sweets, like milk chocolate or white chocolate, as they contain higher amounts of sugar and fat.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
There's another misconception out there about tomatoes and other nightshades: That they cause inflammation. (Spoiler: They don't.)
Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour. High fiber, unprocessed carbs are nutritious, but refined carbs raise blood sugar levels and promote inflammation that may contribute to disease.
Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.
Vitamin C. Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It's a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells ( 55 ).
NSAIDs can be very effective. They tend to work quickly and generally have fewer side effects than corticosteroids, which also lower inflammation.
Background: Oat and its compounds have been found to have anti-inflammatory effects.
Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups. In fact, it's quite the opposite. Coffee may have anti-inflammatory effects in the body.