Eating to Beat Inflammation: Best Anti-Inflammatory Foods
Inflammation is the body's natural response to injury or infection. But chronic inflammation can contribute to diseases and interfere with healthy body function. Fortunately, some foods contain powerful anti-inflammatory compounds. Fill up on these inflammation-fighting foods:
Fatty Fish - Fish like salmon, mackerel and sardines contain omega-3 fatty acids that lower inflammatory markers.
Leafy Greens - Spinach, kale, and collards are rich in vitamin E, polyphenols, and beta-carotene to reduce inflammation.
Berries - The anthocyanins in strawberries, blueberries and raspberries have antioxidant and anti-inflammatory effects.
Broccoli and Cauliflower - Cruciferous veggies contain the compound sulforaphane shown to combat inflammation.
Green Tea - Polyphenol antioxidants called catechins have anti-inflammatory actions. Opt for unsweetened varieties.
Whole Grains - The fiber in oats, brown rice, and quinoa help feed good gut bacteria tied to lower inflammation.
Nuts - Almonds, walnuts, and pecans provide healthy fats that help control inflammatory chemicals.
Spices - Ginger, turmeric, garlic, and cayenne pepper contain anti-inflammatory compounds.
Certain foods like processed meat, fried foods, sugar, refined carbs and saturated/trans fat promote inflammation. Focus your diet on incorporating more vegetables, fruits, lean proteins, nuts, seeds, and healthy fats like olive oil and avocado. A balanced, whole foods diet can go a long way in fighting inflammation for better health!
Need some help easing the pain? Here is my favorite:
For Inflammation and Joint Health: