Healthy eating will always include foods that reduce inflammation
Inflammation. This topic seems to be absolutely everywhere these days. Who in the health and wellness field is NOT talking about the infamous inflammation?
Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it’s chronic (i.e. lasts a long time).
Inflammation has been linked to autoimmune diseases, obesity, heart disease, Alzheimer’s, and diabetes, just to name a few.
Diet can play an important role in both reducing and increasing inflammation so here’s a quick run-down of some of the best foods that reduce inflammation for you to consume.
Anti-inflammatory Food #1: Berries, Grapes, and Cherries
Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours?
Berries, grapes, and cherries are packed with fibre, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).
Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as “anthocyanins” and “resveratrol” are found in these small and delicious fruits.
In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.
Anti-inflammatory Food #2: Broccoli and Peppers
Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.
Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.
Just make sure to choose red peppers over the other colours. Peppers that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.
Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)
Fat can be terribly inflammatory (hello: “trans” fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s), this is why choosing the right fats is so important for your health.
The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.
Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don’t forget the omega-3 seeds like chia, hemp, and flax.
Anti-inflammatory Food #4: Green Tea
Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.
EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.
Drinking steeped green tea is great, but why not try matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea. (BTW – it comes in powdered form so is easy to add to smoothies!)
Anti-inflammatory Food #5 – Turmeric
Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?
Turmeric contains the antioxidant curcumin.
This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.
Try and take it with a sprinkling of black pepper to help with absorption.
Anti-inflammatory Food #6: Dark Chocolate
Slightly more decadent than my #1 pick of berries, grapes, and cherries.
Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely “flavonols”). These reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent “neuro-inflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory and reduce the risk of dementia and stroke.
Make sure you avoid the sugary chocolate bars. You already know those aren’t going to be anti-inflammatory!
Conclusion
There are just so many amazingly delicious and nutritious foods that reduce inflammation you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.
You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation.”