Foods That Lower Inflammation: A List of The 10 Best Foods

10 Foods That Lower Inflammation 

Is your body running low on testosterone and you have no clue why?

Well, there can be many reasons for low testosterone but inflammation is among the foremost.

This article will tell you how inflammation is related to low testosterone and how an anti-inflammatory diet can help you improve testosterone levels.

Some foods that lower inflammation will also be mentioned in this article.

What is Inflammation?

Inflammation occurs when the vascular tissue triggers a complex process to clear up pathogens and other irritants and heal the damaged cells in the body.

Most people think that inflammation only occurs if a person has a cut or an infected wound but this is only one type of inflammation known as local inflammation. Many people suffer from a state of chronic inflammation.

Inflammation seems ordinary on the outside but inside the body, it spreads like a plague. A person suffers from different medical conditions when this happens.

These include allergy, heart disease, leaky gut, high cortisol levels, cancer and low testosterone levels.

So, chronic, low-grade inflammation doesn’t just have local effects; once it becomes established, its effects are apparent throughout the whole body.

The Relation Between Inflammation and Testosterone Levels

There are many causes for low testosterone levels in men and inflammation is almost always associated with it. People usually think of testosterone as “sex” or ‘muscle’ hormone but it is much more than that.

When your testosterone levels are low, your body suffers from different health issues including losing muscle mass and libido.

One of the key ways to improve your testosterone levels is by keeping inflammation under control. Inflammation is the root cause of many diseases like heart disease and cancer.

Excessive inflammation can affect the Leydig cell functioning and reduce overall testosterone levels.

A recent study found that TNF-αand IL-6, molecules associated with inflammation, also indirectly reduce testosterone by their influence on the central and peripheral nervous systems.

Lowering the inflammation in your body can bring testosterone levels back to normal. There are different foods that lower inflammation and contribute to overall health.

These are discussed in the next section.

Foods That Lower Inflammation:

Some foods which help in lowering inflammation in the body are mentioned below:

1. Canola Oil

The foods we eat in our modern diet means that we are now eating small amounts of omega-3 and large amounts of omega-6 fatty acids on a daily basis.

The reason is that our diet mostly consists of processed foods, sugary foods and bad carbohydrates which are high in omega 6 fatty acids.

Omega-6 increases the inflammation in our body whereas omega-3 fatty acids decrease the inflammation in our body. So it is a great idea to use omega-3 rich canola oil in your diet.

2. Tart Cherries

Tart cherries are one of the most powerful foods that lower inflammation. They are filled with antioxidants known as anthocyanins which reduce inflammation in the body.

The researchers at Oregon Health and Science University have claimed that they have the “highest anti-inflammatory content of any food available.”

3. Fatty Fish

The fish which is high in omega-3 fatty acids are oily fish like salmon, mackerel, sardines, and tuna. All of these have shown to reduce inflammation in the body.

You should eat fish several times a week to reduce inflammation and it should be fully cooked. A study done at the University of Hawaii showed that men who eat boiled or baked fish have a lower risk of heart diseases by 23 percent compared to those who don’t.

You can also use fish oil supplements if you don’t like fish. They can also reduce inflammation.

4. Leafy Greens

Different studies have demonstrated that Vitamin E plays a major role in protecting the body from pro-inflammatory molecules called cytokines.

The best way to get Vitamin E is through dark green veggies like kale, broccoli, collard greens and spinach.

Dark green vegetables also have higher concentrations of vitamins and minerals in them like iron, calcium, and phytochemicals which help fight diseases.

5. Whole Grains

Inflammation can be avoided by consuming grains like whole grains. However refined white bread, pasta and rice increase inflammation in the body.

Whole grains have a high fiber content in them which reduces the levels of C-reactive protein and they also have less sugar in them.

A study done at Harvard University in 2013 showed that many products with the label “whole grains” are not healthier than refined whole grains. So you should look for foods with whole grains as their first ingredient.

6. Nuts

Nuts are another potent source of foods that lower inflammation. Almonds are especially beneficial because they are high in calcium, Vitamin E, and fiber.

Nuts have a high amount of antioxidants in them which help the body fight and repair the damage caused by inflammation.

Nuts are a big part of the Mediterranean diet (fish, whole grains, leafy greens, nuts) which can reduce inflammation within six weeks.

7. Low Fat Dairy

Milk products are usually considered to trigger inflammatory diseases like rheumatoid arthritis.

But some people can tolerate it and low-fat and non-fat milk is an important source of nutrients for such people. Especially, yogurt is quite beneficial since it has high amounts of calcium and Vitamin D in it.

8. Tomatoes

Tomato is a night shade vegetable (family of plants) which helps reduce inflammation. Juicy red tomatoes have a high content of lycopene in them which decreases inflammation in the lungs and body.

Cooked tomatoes contain more lycopene than raw ones. You can also use tomato sauce for the same purpose.

9. Ginger and Turmeric

Different studies have shown that these two spices are helpful for lowering inflammation. Turmeric functions by turning off an important protein which triggers the process of inflammation known as NF-κB. Ginger has been shown to reduce inflammation in the intestines.

10. Garlic and Onions

Garlic and onions are popular for their immune-boosting properties. Garlic has been shown in different studies to function like NSAID medications and shuts off the pathway which leads to inflammation.

Onions also contain these anti-inflammatory chemicals which break down and reduce inflammation in the body.

Conclusion

This article has informed you about the relation between inflammation and testosterone levels. Some foods that lower inflammation in the body have also been discussed.

Lowering inflammation is not just useful for improving testosterone but can also prevent the conditions for diseases occurring.

All you need to do is eat some of the foods mentioned in the article and you can reduce inflammation and improve your health and testosterone levels.

[simple-author-box]