Anti-inflammatory foods reduce chronic inflammation and can help you feel better.
Written by Mindy Antimie, MS, RDN
When your immune system is activated, it causes inflammation in the body. This is beneficial when we’re sick or fighting an infection, but chronic inflammation can damage your health. Studies have found that chronic inflammation contributes to developing heart disease, auto-immune disease, chronic kidney disease, diabetes mellitus, and neurodegenerative disease. It can also injure your joints and cause pain and swelling.
Over-the-counter drugs such as Ibuprofen are taken for pain because it lowers inflammation. Eating foods that naturally lower inflammation is another way to be pain-free, without unwanted side effects. Including these top 5 anti-inflammatory foods every week will help you fight inflammation, disease, and joint pain.
Berries
Berries are a great source of vitamin C. This protects our cells from damage from free radicals, which ultimately protects us from cancer. Berries also have quadruple the number of antioxidant abilities than other common fruits and vegetables. Anthocyanin is a type of phytochemical that is necessary for maximum protection from inflammation. All berries are extremely rich in anthocyanins.
Fatty Fish
Fatty fish such as tuna, salmon, bass, and mackerel contain omega-3 fatty acids. Omega-3 fatty acids regulate your immune system. One study showed that those who ate salmon twice weekly had vast improvements in their inflammatory status. It is recommended to consume seafood high in omega-3 fatty acids 2-3 times per week to guard against developing heart disease and chronic inflammation.
Green Tea
Drinking green tea has been a ritual for many for millennia. This beverage is an easy way to lower your inflammation. Certain polyphenols in green tea directly fight molecules that promote inflammation. Green tea is an amazing way to fight cancer risk, improve your gut microbiota, and can even have therapeutic properties in autoimmune diseases. It is considered generally safe to drink up to 8 cups of green tea per day. However, you don’t need to drink that much to get the benefits.
Turmeric
Turmeric is a golden-colored spice that is popular in Indian cuisine. Curcumin, the active ingredient in turmeric, is an extremely potent anti-inflammatory compound. Indeed, it has been used in Chinese and Ayurvedic medicine to treat inflammation for years. Adding turmeric when cooking is a simple way to increase the anti-inflammatory agents in your meals. Adding black pepper will help you absorb the turmeric and gain the maximum benefits. One study showed that turmeric and black pepper capsules reduced inflammation in those with osteoarthritis in a similar way to the common anti-inflammatory drug Naproxen.
Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, cabbage, kale, Bok choy, and arugula are all cruciferous vegetables. These specific vegetables are high in sulforaphanes which protect your neurons from inflammation. One way it does this is by increasing glutathione, which is arguably one of the most important antioxidants in our bodies. Eating a wide variety of cruciferous vegetables is a wonderful way to protect yourself from inflammation and disease.
Last Thoughts
These top 5 anti-inflammatory foods will not only improve your health but may help you feel less pain. You can eat, drink, or spice up your food to get potent health benefits, while also tasting delicious! There really is no downside to eating these anti-inflammatory foods.
