Inflammation is the immune system’s natural response to infection or injury and is how the body heals itself. However, inflammation that goes on for a protracted period of time can be detrimental to your health.
Thankfully, many foods can minimize chronic inflammation and are easy to include in your everyday diet. These are the foods that can reduce inflammation and get you back on the path to health.
#1 – Blueberries
All berries contain anthocyanins, which are antioxidants that have anti-inflammatory properties. Anthocyanins, as well as other plant-based chemicals such as flavonoids, tannins, and phenolic acids, help to prevent and repair cell damage.
Blueberries also contain large numbers of polyphenols that additionally encourage antioxidant activity and assist in preventing heart disease and cancer.
#2 – Broccoli
Broccoli is a cruciferous vegetable that is high in plant-based antioxidants known as glucosinolates. It’s also a rich source of vitamin C, vitamin A, and calcium.
A diet that includes a large amount of broccoli and cruciferous vegetables also protects against heart disease and cancer. This can be a result of the large amounts of antioxidants they contain and their anti-inflammatory properties.
#3- Fatty Fish
Fatty fish such as salmon, tuna, and sardines contain large amounts of omega-3 fatty acids that the body metabolizes into compounds that have anti-inflammatory effects.
Sadly, many people (including myself) struggle with maintaining the appropriate levels of omegas in their diet and therefore are deficient. These deficiencies can cause serious issues if not actively addressed.
They also contain EPA and DHA, which also assist in reducing inflammation. These fish are additionally a rich source of protein.
#4 – Avocados
Avocados contain carotenoids and tocopherols that are linked to reduced cancer risk. They are a good source of healthy fats, fiber, magnesium, and potassium. Avocados also contain a compound that minimizes inflammation in the skin.
#5 – Green Tea
I prefer green tea (as opposed to coffee) in the mornings. Green tea is one of the healthiest drinks you can include in your everyday.
It contains an antioxidant called epigallocatechin-3-gallate that has anti-inflammatory properties. Drinking green tea also reduces the risk of heart disease, cancer, and Alzheimer’s disease.
#6 – Beans
Beans such as kidney beans, black beans, pinto beans, and navy beans have large amounts of fiber and antioxidants that reduce inflammation.
They are also a rich source of vitamins B and K. They additionally offer an alternative protein source to consuming red meats, which are linked to increased inflammation.
#7 – Dark, Leafy Greens
Spinach, kale, and swiss chard are chock full of antioxidants, vitamins, and minerals. Spinach is a superfood that contains high levels of vitamin A, vitamin K, beta-carotene, iron, and lutein.
Swiss chard is also an excellent source of vitamin A, vitamin K and a variety of minerals. Kale contains high levels of vitamin A, vitamin C, vitamin K, and glucosinolates that help to prevent cancer.
#8 – Olive Oil
Olive oil is high in monounsaturated fats and is one of the healthiest fats you can eat. It’s also one of the key ingredients in the Mediterranean diet, which is associated with cardiac health and longevity.
Olive oil contains polyphenols that protect the body’s cells and assist in cancer prevention. It also helps reduce inflammation and lowers cholesterol.
If you want to reduce inflammation in the body, it’s best to stock up with foods containing anti-inflammatory properties. It’s also important to avoid foods that promote inflammation, as even minimal inflammation can lead to disease and illness.
These same anti-inflammatory foods are also sure to keep you healthy and limit conditions associated with aging.