From arthritis to cancer to diabetes, chronic inflammation can have some serious consequences on your overall health. That’s why it’s important to make sure you’re doing everything you can to take care of your body and fight inflammation and its effects as much as possible—and that includes keeping your diet in check!
On one hand, certain foods can cause or worsen inflammation. However, there are many others that are great at preventing and fighting this condition, especially when it comes to healthy fruits! To get some insight on the best anti-inflammatory fruits, we spoke to Dr. Amy Lee, board-certified doctor in internal medicine, medical nutrition, and obesity, and partner of Nucific. Read on to learn more about Dr. Lee’s top 4 inflammation-fighting fruits.
Buddha’s Hand—citrus medica var. sarcodactylis
"Buddha's Hand," or citrus medical var. sarcodactylis, is one fruit you may have never heard of before—but Dr. Lee says this food, which is commonly used in China, Japan, and other Asian countries, can be very helpful in fighting inflammation.
"It can stimulate macrophage activity and improve the immune system," Dr. Lee explains. "Studies have shown that consistent intake of this food can also dilate the blood vessels which could improve circulation and blood pressure.
Dr. Lee says the healing properties of Buddha's Hand don't stop there; this exotic fruit can even be eaten to promote faster healing if you have the flu or the cold. Who knew!
If you're not sure how to incorporate this lesser-known food into your diet, Dr. Lee offers some advice. "Since there isn't much juice or pulp, most people eat it as a zest to a salad, or even make it into a filling of a dish." Sounds delicious!
Pomegranate
If you're looking for a new go-to fruit that will help you fight inflammation this summer, it's time to crack into a juicy pomegranate. Dr. Lee says this antioxidant-packed food is one of the best natural remedies to chronic inflammation.
"Pomegranate contains over 100 phytochemicals," Dr. Lee explains. "It is the red color of the polyphenols that are active with health benefits."
There are so many benefits to maintaining an antioxidant-rich diet. "Studies have shown the power of these antioxidants that reduce overall inflammation through various immunity pathways," Dr. Lee says.
From a lack of sleep to pollution to psychological stress, our bodies struggle against so many stressors every day, and antioxidants like those found in pomegranate help them fight off the negative effects. "Antioxidants can reverse the effects of free radicals in a cell from the process of aging and the everyday environment that the human body deals with," Dr. Lee notes.
For a delicious, healthy way to incorporate pomegranate into your diet, Dr. Lee suggests sprinkling the red pulp onto your salad. She also offers one of her favorite Persian recipes: Fesenjen, which is a stew made of ground pomegranate. Yum!
Blueberries
Ever wonder where blueberries get their color? Dr. Lee says it's from compounds called anthocyanins—which is also why this tasty fruit is so good at fighting inflammation. "Anthocyanins decreased inflammation, especially anything related to metabolic syndrome," she explains.
Blueberries, which make for a quick, easy snack, contain phenolic compounds that may be able to prevent cancer and obesity. These compounds are also known to reduce hypertension and hyperlipidemia. Sounds like blueberries are a great anti-inflammatory fruit choice!
Dr. Lee suggests tossing some blueberries into a salad or mixing them into your morning oatmeal. This versatile fruit can also be blended into smoothies and protein shakes or made into preserves—the possibilities are practically endless, and your body will thank you!
Cherries
Here's another delicious, inflammation-fighting fruit that gets its famous color from plant compounds. Dr. Lee says cherries are dark red thanks to a high concentration of anthocyanins and flavonoids. This antioxidant and polyphenol-packed food helps to fight cellular damage and reduce inflammation.
"Many studies have shown that it inhibits oxidative stress (cellular damage) and decrease inflammation, especially in arthritis," Dr. Lee explains.
Dr. Lee also notes that pure cherry juice is often recommended to those with a history of gout because it helps decrease serum uric acid, a byproduct of highly-saturated fatty meats and carbs.
In short, this sweet snack has tons of health benefits all around, especially when it comes to fighting inflammation. There's no need to use a fancy recipe when it comes to cherries. Just fill up a bowl and enjoy—or pit them and mix them into a fruit salad with all the other inflammatory-fighting fruits Dr. Lee suggests!
