5 Must-Try Anti-Inflammatory Foods
There are two different ways to express inflammation: positive and negative. If you’re interested in learning how to keep the bad inflammation away, keep reading. When inflammation becomes a negative influence on the body, it can cause diseases like cancer, depression, Alzheimer’s and heart disease. To level the playing field against these diseases, try to keep a healthy, anti-Inflammatory diet. This type of diet consists of fruits, veggies, nuts and proteins.
Luckily, choosing anti-inflammatory foods isn’t a challenging task. By selecting whole foods that contain certain specific ingredients, you’ll be well on your way to a healthier body.
1. Berries
These are loaded with fibers, vitamins and essential minerals for the body. Some berries, such as blueberries, also have chemicals that help regulate your immune system, which can reduce chronic inflammation. There is an abundant amount of berries in this world, but some of the common ones are:
- Strawberries
- Blueberries
- Cherries
- Blackberries
- Huckleberries
- Goji Berries
2. Veggies
In a Harvard health study, it is noted that some vegetables, such as leafy greens, are high in antioxidants. Beets, for example, decrease inflammation and other disease like high blood pressure and diabetes. Broccoli is also high in Vitamin K which can help regulate inflammation. You can find this vitamin in leafy green veggies or in liver and eggs. Add these healthy foods to your diet alone, in a salad, a smoothie, or however best suits your palate and your needs.
- Tomatoes
- Spinach
- Kale
- Broccoli
- Collard Greens
- Beets
3. Nuts
Nuts and seeds are excellent sources for unsaturated fats which lower cholesterol and reduce the risks of heart diseases and more.
- Walnuts
- Flaxseeds
- Chia seeds
- Almonds
- Pistachios
4. Fish
Fatty fish are a great source of proteins and Omega-3 fatty acids EPA and DHA. These two Omega-3 fatty acids help reduce risk of heart disease, diabetes and kidney disease. Fatty acids can also help fight inflammation.
- Wild Salmon
- Sardines
- Mackerels
- Liver (Good source of Vitamin K)
- Eggs (Good source of Vitamin K)
5. Candy, Spices and Tea (oh my!)
To make these foods sound a bit more desirable, let’s learn how you can “sweeten” the deal with spices and candies. Listed below you will see some spices that are antioxidants, anti-inflammatory and antibacterial. For a sweetener, you can add certain types of candy that also contain antioxidants that reduce inflammation, as well. This includes cacao/chocolate. When buying chocolate, though, you want to be sure it has at least 70 percent cacao for the highest number of antioxidants. Green tea is loaded with antioxidants, too, that help with reducing inflammation. There are other teas that help, but this one has the most benefits.
- Dark Chocolate
- Turmeric
- Ginger
- Green Tea
All in all, reducing levels of inflammation could be as easy as keeping a healthy diet. To help battle inflammation longer term, consider taking up a low-inflammation diet. In the Mediterranean diet, you’ll primarily eat a variety of fruits, vegetables, nuts, healthy oils, and fish. This can naturally help fight inflammation and keep your body operating at its prime.
