Inflammation is a localized physical condition that results as a reaction to an injury or infection causing part of the body to become swollen, reddened, painful and hot. Internal inflammation can happen due to eating of processed foods, trans fat and sugars.

A high level of inflammation can cause a number of health complications such as arthritis, joint pain, damages to blood vessels among others. To combat this, it is important to eat foods that are anti inflammatory.

Anti inflammatory foods are available to curb inflammations. Some of these foods that are anti inflammatory and which you need to add to your plate include:

1. Whole Grains

To keep harmful inflammation at bay, it is good you consume your grains as whole grains and not refined or pasta. Research has shown that whole grains contain a high amount of fiber which reduces the inflammatory marker in blood known as C-reactive protein.

2. Dark Leafy Greens

Dark leafy veggies such as spinach and kale have a high concentration of vitamin E and minerals such as calcium and iron. Studies show that vitamin E helps in protecting your body from inflammatory molecules known as cytokines. Additionally, dark leafy greens has a high amount of disease-fighting phytochemicals.

3. Fatty Fish

Oily fish such as salmon and tuna are foods that are anti inflammatory as they contain a high amount of omega 3 fatty acids. The fatty acids are known to reduce joint inflammation.

4. Soy

Soybeans contain isoflavones compounds which reduce the negative effects of inflammation on joints. However, it is good you avoid heavily processed soy products as they may contain additives and preservatives. Instead, include soy milk and soybeans into your regular diet.

5. Nuts

Nuts such as almonds and walnuts are rich in vitamin E, calcium and fiber. All nuts are packed with antioxidants which can help the body in repairing the damages caused by inflammation.

6. Berries

Berries are low in fat and calories but rich in antioxidants. Their anti inflammatory property is attributed to the anthocyanins compound in them. This helps to prevent you from developing arthritis.

7. Green Tea

Green tea contains anti inflammatory flavonoids that reduces the onset of inflammation and minimizes the risks of certain cancers.

8. Low-fat Dairy

Low-fat dairy such as yogurt contain probiotics which can prevent inflammation. Additionally, dairy foods that are anti inflammatory such as skim milk with high calcium and vitamin D are important for everyone since apart from having anti inflammatory properties, they strengthen your bones.

9. Ginger and Garlic

Ginger and garlic are foods that are anti inflammatory. Both are known to reduce body inflammation, control blood sugar levels and help your body in fighting certain infections.

10. Turmeric and Sweet Potato

Turmeric has a natural anti inflammatory compound called curcumin which is known to turn off NF-kappa B protein that triggers the process of inflammation. On the other hand, sweet potato is a good source of fiber, vitamin B6, vitamin C, complex carbohydrates and beta-carotene. These ingredients help to heal inflammation in your body.

These are some of the foods that are anti inflammatory and which can help you in reducing joint pain and arthritis caused by inflammation. Add them into your diet. However, reduce foods with saturated fat and high sugar content as they can spur inflammation leading to joint pain, arthritis and damage to blood vessels among other related inflammatory conditions.