When it comes to our diets, making sure we add as many anti-inflammatory foods as possible is essential. Reducing inflammation can relieve a variety of ailments and pains. Foods are potent, and they can nourish the body and fight inflammation from within. So, the next time you cook a meal, try to include as many of these anti-inflammatory foods to your dishes to boost your immune system and prevent inflammatory conditions.
20 Anti-Inflammatory Foods to Add to Your Diet [Slideshow]
The power of turmeric extends so far that you can now find it in pill form. Its high amounts of curcumin, an anti-inflammatory compound, is what makes everyone love turmeric. Research credits the anti-inflammatory power of turmeric with reducing inflammation seen in arthritis, diabetes, and other chronic conditions.
As a skincare lover, I know tomatoes are high in lycopene, which can be beneficial for reducing inflammatory compounds. For your skin, this means you can help fight inflammation that breaks down collagen and elastin to maintain a youthful complexion. But, lycopene is more potent than that, with studies showing its effects on bringing down inflammation markers on women with excess weight.
Blueberries might be small, but rich in vitamins and inflammatory fighting compounds that make them the ultimate superfood. Rich in antioxidants, studies show blueberries can help boost the production of natural killer cells, which are vital for keeping our immune system running at top capacity.
Everyone is crazy about avocados and with good reason. Rich in potassium, fiber, magnesium, and healthy fats, there’s no doubt that avocados deserve their superfood title. For inflammation, avocados contain a compound said to reduce inflammation in skin cells.
My go-to remedy for a sore throat or whenever I overeat. Ginger is an anti-oxidative and anti-inflammatory powerhouse that lives up to its reputation. Some studies say that ginger may help reduce muscle pain after intense physical activity, as well as slow other anti-inflammatory responses. However, further research is needed to prove its efficacy.
Not only are they delicious, but both tart and sweet cherries are rich in antioxidants that are known to fight inflammation. So, don’t choose one over the other, unless your taste buds have a preference.
Most fatty fish, in general, are excellent anti-inflammatory foods. However, salmon can help reduce clinical colitis and increase natural anti-inflammatory compounds in our bodies. The type of antioxidants found in salmon can help reduce inflammation that leads to heart disease, kidney disease, and diabetes.
Also known as the brain nut, not only because it resembles a brain, but because it has brain-boosting properties, walnuts are, without a doubt, a superfood. The antioxidants in walnuts can help fight oxidative stress and inflammation.
9. Chia Seeds
Chia seeds are rich in fiber, protein, and antioxidants, which is why they’re included in every superfood list out there. Eating chia seeds daily can help reduce chronic inflammation by at least 40 percent, according to one study. However, not all reviews find the anti-inflammatory markers of chia seeds, so more research is still needed.
Another powerhouse of the berry family, strawberries can help improve pain symptoms and fight inflammation in obese adults. Thanks to their anti-inflammatory properties, strawberries are also known for their improvement in our cardiovascular health.
When it comes to food, garlic (knots) are part of my superfoods list. But, all jokes aside, garlic is one of those superfoods we tend to forget about. According to one study, garlic can help reduce inflammation and reduce swollen joints symptoms.
12. Green Tea
It’s no secret that green tea can be a powerhouse drink for so many things. Not only is it a healthier alternative to coffee, but it can also help reduce your risk of cancer, obesity, and heart disease, to name a few chronic conditions. Most of it is thanks to their antioxidant and anti-inflammatory compounds that reduce the production of cytokine and prevent oxidative stress in your cells.
When it comes leafy greens, spinach is a must-have on the list. Rich in vitamin K, iron, and lutein, spinach is an anti-inflammatory powerhouse. By helping reduce your risk of cellular degeneration, spinach fights inflammation from within to prevent the onset of chronic conditions.
This sweet, tall, and beautiful fruit wears the crown of superfoods. My mom makes pineapple tea using the skin, and she raves about the anti-inflammatory benefits of her concoction. But, the truth is, the minerals and enzymes in pineapples can help suppress inflammation.
There’s a reason why the broth diet is so popular. Bone broth may be helpful for digestion, mostly because of its rich content of glutamine. One study says that people who drink bone broth regularly tend to notice improvements in inflammatory bowel disease symptoms.
Red, purple, and green grapes are all rich in anthocyanins, a compound known for its anti-inflammatory properties. They’re also said to help reduce the risk of diabetes, eye disorders, obesity, and heart disease. Not to mention, grapes are rich in resveratrol, a compound said to prevent oxidative stress, which in the skincare world equals fewer wrinkles.
17. Olive Oil
Specifically, extra virgin olive oil, which is an everyday staple in the anti-inflammatory Mediterranean diet. One study says that people who consume olive oil daily reduce inflammatory markers significantly. Some researchers even go as far as comparing the anti-inflammatory properties of extra virgin olive oil with those from ibuprofen.
Beyond walnuts, most nuts can be incredible allies in fighting inflammation. Nut consumption is linked to a reduced risk of cardiovascular disease and type 2 diabetes. Studies believe their anti-inflammatory power comes from their high content of monosaturated fats, aka healthy fats.
19. Whole Grains
While overall, people tend to pair grains with inflammation, truth is whole grains are fantastic at reducing inflammation. Although more research is needed, preliminary studies say that consuming whole grains can help reduce systemic inflammation.
The food we all hated when younger is a must-have today. Broccoli, which comes from the same family as kale and Brussels sprouts is rich in antioxidants, which promote anti-inflammatory responses. Broccoli is rich in an antioxidant that suppresses levels of inflammatory compounds, thus reducing inflammation.