10 Best Anti-Inflammatory Foods and What They Do
Updated: Sep 27, 2021
To reduce inflammation levels, aim for an overall healthy diet. If you're thinking of a meal plan that closely follows the principles of anti-inflammatory nutrition, consider the Mediterranean diet, rich in fruits, vegetables, nuts, whole grains, fish, and healthful oils.
"A healthy diet is helpful not only for minimizing the risk of chronic diseases but also for improving mood and the general quality of life.
Benefits of anti-inflammatory foods
On the other hand, some drinks and foods reduce inflammation and with-it chronic diseases. Look specifically at fruits and vegetables such as blueberries, apples and vegetables, rich in natural antioxidants and polyphenols - protective compounds found in plants.
Studies have also linked walnuts to reducing inflammation markers and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, can also protect against inflammation.
Top 10 Anti Inflammatory Foods and What They Do
Inflammation is the immune system's reaction to irritation, injury, or infection. It's a normal response (and a good thing), and it's a natural part of healing. But it's possible that chronic inflammation can harm your body and your health.
Following an anti-inflammatory diet can counteract some of the chronic inflammation that accompanies an unhealthy lifestyle. If you're ready to get back to healthy eating, try these ten foods, all of which are nutritious and fit perfectly into an anti-inflammatory diet.
They are also a good source of magnesium and vegetable protein. In addition, in research studies, eating almonds was associated with a lower risk of cardiovascular disease, possibly improving the blood fatty acid profile.
Almonds are also very satisfying, so while they have a little more calories than many other anti-inflammatory foods, eating a handful of almonds can help you follow a healthy weight-loss program.
Avocados are very rich in heart-healthy monounsaturated fats and are a great source of magnesium, fibre and potassium, although low in sodium.
Eating half avocado will also contribute to your daily intake of vitamins C, A, E and B complex vitamins.
Combining these nutrients with polyphenols that act as antioxidants makes avocado a must-have in any anti-inflammatory diet.
Broccoli is rich in phytochemicals called glycosylates. These phytochemicals are potent antioxidants.
It's easy to include more broccoli in your diet because they're delicious, cooked or raw.
Blueberries contain significant amounts of polyphenols that activate antioxidant activity and may help prevent cancer and cardiovascular disease.
These phytochemicals usually include flavonoids, anthocyanidins, phenolic acids and tannins, control and repair cell damage caused by free radicals.
Laboratory studies show that the chemicals in blueberries can also prevent cancer by slowing cell growth and reducing inflammation. And don't forget they are delicious too!
Carrots also contain zeaxanthin and lutein, which are also linked to vitamin A. A diet rich in these antioxidants can help reduce cancer risk by preventing damage to healthy body cells.
Because carrots are low in calories and a good source of fibre, they can also help you lose weight if needed, which is important because obesity is a risk factor for cardiovascular disease, diabetes, and some forms of cancer.
6. Dried Beans
Dried beans like navy beans, pinto beans, black-eyed peas and black beans are an excellent anti-inflammatory sources
of plant protein, minerals, B vitamins and vitamin K.
They are also high in beneficial fibre and contain polyphenols which act as antioxidants.
Because beans are high in protein, they're perfect for meatless meals that you'll love, even if you're not a vegetarian.
Kale is an excellent source of vitamins like A, C, and vitamin K and a good source of calcium, iron, magnesium, potassium & vitamin C, although low in sodium. It is also common in calories and has some fibre.
Kale contains compounds called glycosylates that can help prevent cancer and lutein and zeaxanthin, which are linked to vitamin A and can help reduce the risk of developing cataracts and macular degeneration.
Additionally, lutein can help prevent atherosclerosis. Add kale to a salad or eat potato chips as a snack.
8. Olive Oil
It is rich in monounsaturated fats, suitable for blood vessels and contains polyphenols that act as antioxidants to protect the body's cells.
Olive oil helps reduce inflammation, lowers high cholesterol, and some of the polyphenols may help prevent some forms of cancer, so it's a fantastic oil to add to your cooking.
Of course, it's not always the best for cooking, but it's perfect for salad dressings and vegetable side dishes.
Oranges are a healthy source of vitamin C and potassium and contain fibre, calcium and folic acid.
The fibre and folate in oranges can help keep the heart-healthy, and vitamin C is essential for immune system function, muscular connective tissue, and healthy blood vessels.
Oranges and orange juice are great additions to an anti-inflammatory diet and don't need to be kept for breakfast.
Nuts also contain monounsaturated fatty acids and omega-3 fatty acids, which are suitable for the heart.
Nuts are also high in energy, so you may need to pay attention to portion sizes, but even if they're high in calories, eating a handful of nuts can help you feel full longer and help you lose weight.
Are you feeling a little bad?
The next time you're not feeling energetic, or if you're just ready to take your health to the next level, try incorporating some of these delicious anti-inflammatory foods into your daily routine.
Whether you're experimenting with dressings in your dressings, garnishing salads with sauerkraut, or adding kale and broccoli to your bone broth soup, these anti-inflammatory foods can benefit your long-term health.