Inflammation isn’t entirely harmful – in fact, it’s our body’s natural reaction to injury and can aid in infection defense and recovery. Nevertheless, excessive or persistent inflammation can lead to complications. Inflammation can precipitate a wide range of illnesses, including asthma, cancer, diabetes, atherosclerosis, obesity, heart disease, autoimmune conditions, and more. An anti-inflammatory diet can help maintain a healthy weight and prevent or manage chronic health conditions. Here are seven anti-inflammatory foods you may consider including in your diet.
Blueberries These low-calorie fruits are brimming with vitamins and flavonoids, an antioxidant that combats inflammation. Blueberries contain fiber, vitamin C, vitamin K, and manganese. Incorporate them in your breakfast oatmeal or yogurt.
Leafy Greens Leafy greens like kale, arugula, and spinach are packed with fiber, phytonutrients, and vitamins. They also have quercetin, a compound with effects similar to anti-inflammatory drugs. Replace your sandwich with a salad, add greens to your smoothie, or include a side salad in your meals to increase your leafy greens intake.
Almonds Almonds, which are rich in fiber, protein, and fat, make an excellent snack. They’re a fantastic source of antioxidants, contain a high amount of vitamin E, and are rich in magnesium, which can regulate proinflammatory gene expression.
Olive Oil This anti-inflammatory oil is great for cooking. Olive oil’s antioxidants, especially oleocanthal, act similarly to ibuprofen. Plus, it’s rich in healthy monounsaturated fats and contains omega-6 and omega-3 fatty acids.
Salmon Salmon, abundant in omega-3 fatty acids, is essential for brain health and effective in combating numerous health issues. Fatty acids also help battle inflammation.
Avocados Avocados are not only tasty but also full of monounsaturated fats – the healthy fats. These fats aid in brain health, provide energy, and combat inflammation. Avocados also contain vitamin K, vitamin C, vitamin E, manganese, selenium, and zinc.
Garlic While garlic may not be an ideal snack, it is loaded with health benefits and enhances the flavor of many dishes. Garlic is naturally anti-inflammatory, anti-fungal, and anti-viral.
Please note that we are not medical authorities or health experts. Always consult with a medical professional before making any significant dietary or lifestyle changes.