Top 7 Anti Inflammatory Foods You Must Know

Even though inflammation is the body’s natural way of protecting itself from harm, when it becomes chronic, it can result in health issues including arthritis, heart disease, and diabetes. While medication plays a big role in controlling inflammation, what you eat can make a big difference too. Thus it has become more important than ever to include anti-inflammatory foods in your diet. Read this article to explore the top seven anti-inflammatory foods you need to know about.

Turmeric is rich in curcumin, a compound known for its powerful anti-inflammatory and antioxidant properties. In fact, studies have proven that curcumin can reduce markers of inflammation, especially in conditions such as arthritis. Paired with black pepper, its absorption power multiplies. You can add turmeric into soups, teas, and other dishes.

Salmon, mackerel, and sardines are rich in omega-3 fatty acids and have been proven to reduce inflammation. According to research, it was found that people who consumed omega-3s regularly experienced less joint stiffness and pain. However, if you’re vegetarian, consider adding omega-3 supplements to your diet.

Leafy green veggies such as spinach, kale, and Swiss chard are loaded with vitamins and antioxidants, including vitamin E and polyphenols, which play a big role in dealing with inflammation. In fact, dietitians recommend including a diet rich in greens, as it can reduce inflammation markers and lower the risk of chronic diseases. 

Berries such as blueberries, strawberries, and raspberries are rich in anthocyanins, which help fight inflammation. In a study conducted, it was found that people, especially women, who consumed berries had almost a 23 percent lower risk of heart disease. You can enjoy them as they are, add them to yogurt, or turn them into a delicious smoothie.

Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and antioxidants. . For example, walnuts are a great source of omega-3s, while flaxseeds are rich in lignans that reduce inflammation. 

Extra virgin olive oil is rich in oleocanthal, a compound that works similarly to ibuprofen in reducing inflammation. Even studies have proven that a Mediterranean diet rich in olive oil has been associated with lower levels of chronic inflammation. You can just use it as a dressing for your salad or for lightly sautéing veggies for greater benefit.

Ginger contains compounds called gingerols that are effective in reducing muscle pain and inflammation. Did you know daily ginger consumption can significantly reduce pain and stiffness in people with osteoarthritis? Therefore, don't forget to add it to your daily cup of tea, curries, or in your morning detox water.

According to the World Health Organization, almost one in every five people struggling with health concerns experiences chronic inflammation. Therefore, incorporating anti-inflammatory foods has become essential in lowering the risk and protecting your body in the long run. And really, small changes and small swaps can go a long way.