Looking for the best fruits for inflammation? I’ve got you covered as always mama! Here are the 9 best fruits for fighting inflammation and why you need to start adding them to your diet. Everyone experiences inflammation because it’s the body’s way of fighting infection and injury.
It’s nothing to be afraid of and actually good for you. That said, long-term inflammation can lead to other serious health problems, therefore, it’s important that you help your body fight the root cause by eating a healthy balanced diet.
Eating fresh fruits and vegetables daily is one of the best ways to get enough vitamins and minerals without taking supplements.
They also keep you regular and provide you with amazing antioxidants that help reduce free radicals and toxins in the body. By reducing free radicals and toxins, you reduce inflammation in the process.
Read on to find out about the best fruits for inflammation…
9 Best Fruits For Fighting Inflammation
When looking for anti-inflammatory fruits, you want to look for ones with high vitamin C content. That’s because vitamin C is a very powerful antioxidant that reduces free radicals, prevents cell damage, and promotes cell regeneration.
Vitamin C also strengthens your immune system which protects you from outside invaders. That means, your wounds heal faster, and your body becomes equipped to handle sicknesses and inflammation as well.
You also want to look for fruits that are high in dietary fiber because eating fiber-rich foods improves your digestive health. Even research shows that fiber intake is essential for increasing substances that lower inflammation in the body.
So without wasting your time further, here is your list of anti-inflammatory fruits!
Berries such as strawberries, blueberries, raspberries, and blackberries are all rich in antioxidants, flavonoids, fiber, vitamin C, and a type of antioxidant called anthocyanins.
Anthocyanins help eliminate free radicals and reduce oxidative stress both of which are driving factors of inflammation.
All of these benefits combined make berries some of the best fruits for inflammation. Each cup of the following berries contains:
- Strawberries – fiber 3.4g| Vitamin C 160% DV
- Blueberries – fiber 3.9g| Vitamin C 24% DV
- Raspberries – fiber 8g| Vitamin C 53% DV
- Blackberries – fiber 8g| Vitamin C 50% DV
Cherries, especially tart cherries are great for reducing inflammation and easing arthritis pain because they contain a good amount of anthocyanins. Just 1 cup of tart cherries contains 2 grams of fiber, 25% DV of vitamin C, and 9 times more vitamin A than blueberries.
Vitamin A is another great antioxidant that stops the release of inflammatory cytokines in the body. Just 1 cup of tart cherries provides you with 1,988.7 IU of vitamin A which is around 25% of your daily value requirements.
3. Citrus Fruits
One of the best ways to get enough vitamin C into your diet daily is by adding citrus fruits like lemons, limes, oranges, grapefruit, and kiwis to your diet. These fruits are also rich in enzymes that help break down inflammatory markers in the bloodstream.
Just 1 cup of grapefruit has 119% of vitamin C| 1 kiwi fruit has 106% vitamin C| 1 small orange has 88% vitamin C| and 1 lemon or lime has 50% vitamin C.
Not only are pineapples refreshing and delicious, but they also contain a very effective enzyme called bromelain which helps reduce inflammation, pain, and swelling.
Adding pineapples to your diet regularly can help reduce arthritis and rheumatism symptoms. Just 1 cup of pineapples contains 131% of vitamin C and 10% vitamin B6.
Papaya contains a good amount of vitamin C, fiber, and other antioxidants along with an anti-inflammatory enzyme called papain. And just as the name says, it helps reduce joint pain caused by arthritis so go ahead and start adding this tropical fruit to your diet.
Research shows that one of the best ways to control and protect your body from inflammation is by consuming foods rich in omega-3 fatty acids. Now the best type of omega-3 fatty acid is found in seafood but avocados contain a good amount as well.
Avocados are also high in vitamin E along with other antioxidants which makes them perfect for fighting inflammation. Start by adding them to your salads and smoothies cause they taste great. 1 small avocado provides you with 27% DV of vitamin C & 13.5 grams of dietary fiber.
Watermelon contains a good amount of the antioxidant lycopene which is also found in tomatoes. Foods high in lycopene help suppress inflammation. Watermelon also contains an amino acid called citrulline which helps reduce oxidative stress.
1 wedge of watermelon has 38% vitamin C & 1.1 grams of dietary fiber.
Did you know that pomegranate contains more antioxidants than red wine and green tea? Yep, studies show that these little red guys are high in both ellagitannins and punicalagin which are antioxidants that reduce inflammation in the body.
Just 1 pomegranate contains 50% DV of vitamin C and 15% dietary fiber. Start by having a glass of pomegranate juice daily to reduce your symptoms.
Apples are very effective in reducing inflammatory markers known as C-reactive protein levels in the blood. They are also packed with vitamin C, dietary fiber, and antioxidants that help reduce oxidative stress. Just 1 large apple contains 20% dietary fiber and 17% vitamin C.
Anti-Inflammatory Fruits FAQ
Are Bananas Anti-inflammatory?
Yes! Bananas have potent antioxidant properties such as flavonoids and amines. However, these anti-inflammatory benefits are low when you opt for fresh fruit. Banana extract on the other hand has higher antioxidant properties.
Are Strawberries Anti-inflammatory?
Yes! Strawberries are anti-inflammatory because they are extremely rich in vitamin C which is an antioxidant that helps eliminate free radicals, strengthen the immune system, prevent cell damage, and promote cell regeneration.
What Fruit Is The Best Anti-inflammatory?
Berries are the most anti-inflammatory fruits because they are packed with antioxidants that reduce free radicals and oxidative stress making them great for inflammation.
Which Berry Is The Most Anti-inflammatory?
Strawberries have the most anti-inflammatory properties due to their high vitamin C content. That said other berries like raspberries and blackberries are higher in dietary fiber and antioxidants.
Inflammatory Fruits To Avoid
All fresh fruits contain vitamins, minerals, and antioxidants that help rid the body of free radicals and toxins, therefore, reduce inflammation. That said, people with hypersensitivity or allergies should watch out for reactions when eating the following fruits.
Acerola, apricot, banana, cherry, coconut, date, fig, grape, lychee, mango, melon, orange, peach, pear, persimmon, pineapple, pomegranate, prune, and strawberry are on the list of fruits that cause allergies in some people.
Note that allergies can lead to chronic inflammation in the body, joint pain, and soreness.
I hope you found this post helpful, if you did, please share it with someone who needs it. You can also find me on Pinterest for more awesome tips and recipes. Until next time, stay awesome mama!