7 Anti-Inflammatory Foods to Add to Your Diet
Our body is constantly regulating our levels of Inflammation to help keep us functioning at our best. The following foods have anti-inflammatory properties that can help support our healthy Inflammation response.
When it comes to anti-inflammatory fruits, berries are king. Packed with vitamins, minerals, and fiber, berries provide a variety of health benefits. Antioxidants called anthocyanins give berries their deep colors and have also been studied for their role in reducing inflammation in the body.1-4
Turmeric has been used in traditional Asian and Indian cooking for centuries. Its strong, anti-inflammatory† properties come from phytochemicals (active plant compounds with protective properties) known as curcuminoids. 18,19 While cooking with turmeric can add flavor to foods, you may not be able to realize the health-promoting benefits from the spice alone. Choosing a turmeric supplement with enhanced absorption will give you a concentrated dose of curcuminoids so you can experience the potential benefits.*
The cruciferous vegetable family includes broccoli, cauliflower, brussels sprouts, and cabbage. These vegetables contain an active plant compound called sulforaphane which has been studied for its antioxidant and anti-inflammatory properties.5-7
You may know that fish contain heart-healthy fats called omega-3 fatty acids. But did you know that omega-3’s also have anti-inflammatory properties? 8,9 To enjoy the health benefits, researchers recommend eating at least two servings of fatty fish per week. 10
Nuts and Seeds
While fish contain omega-3 fatty acids in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), certain nuts and seeds are high in a type of omega-3 called alpha-linolenic acid or ALA. ALA is considered an essential fatty acid because it is required for us to function, but we cannot make it in our body. Research shows that ALA can help lower inflammation and may have heart health benefits. 11,12 Good sources of ALA include chia seeds, flax seeds, and walnuts.
Ever wondered what makes green tea so healthy? Researchers discovered that green tea contains a powerful compound called epigallocatechin-3-gallate (EGCG) which has been studied for a variety of health benefits. They have been found to lower markers for inflammation and may protect cells from damage.13-14
It’s good to be a chocolate lover! The cocoa in chocolate contains a class of antioxidants called polyphenols. Scientists have studied the health benefits of cocoa and found that their polyphenols have a positive effect on markers for inflammation and show benefits for heart health. 15-17 Choose a dark chocolate made with at least 70% cocoa to make sure you are getting enough cocoa per serving!
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- Bamidele Eleshin