Inflammation is a natural response of the immune system to protect the body against harmful stimuli such as pathogens and injuries. However, chronic inflammation can lead to various diseases such as heart disease, arthritis, and cancer. Incorporating anti-inflammatory foods into your diet can help to reduce inflammation and improve overall health. Simply put, an anti-inflammatory diet is a healthy diet.
I mean, you’re eliminating fried, fatty foods, as well as sugars. So doing that will always have positive health effects.
It goes beyond that, though. A more natural, less processed diet that lowers your body’s inflammation can have noticeable effects on your physical (lower risk of cardiovascular disease and diabetes, among other things) and emotional health.
With that, in no particular order, here are five of the most anti-inflammatory foods:
- Fruits
Most fruits are anti-inflammatory by nature, but berries are commonly cited as some of the best.
Just about any berry you can think of is rich in vitamins and antioxidants, which are anti-inflammatory compounds. Plus, they are especially rich in fiber, vitamin C and anthocyanins, an antioxidant-rich plant pigment.
Make sure you’re filling up on whole fruit and not fruit juice. While delicious, fruit juice is full of sugar, which will cause you to bloat and gain weight.
Keeping the doctor away is going to take more than an apple. Instead of apples, focus on your berries and cherries and have three to four servings per day.
- Vegetables
If you’re not already filling your plate with leafy greens, now’s the time to start. Nearly all non-starchy vegetables have anti-inflammatory properties, as they are full of vitamin K, which is known to reduce inflammation.
Broccoli is especially nutritious and anti-inflammatory, but any leafy green will do.
Mushrooms, peppers, and tomatoes are also great options.
Stacking your plate with four to five servings of fresh vegetables per day will give you the most benefit, as long as you’re not cooking them in vegetable oil.
- Fatty fish
Omega 3 fatty acids are quite anti-inflammatory. And fatty fish like salmon, sardines, and mackerel are all loaded with Omega 3.
Unlike red meat, eating fish can actually reduce the risk of heart disease or diabetes. Omega 3 fatty acids reduce the fats found in your blood and slow down the plaque build-up in your arteries.
This can lower your blood pressure and reduce your risk of a heart attack.
Plus, let’s be honest, when cooked right, fish is just so tasty.
- Dark Chocolate
With fried foods, carbohydrates, and sugars off the table, there are a few anti-inflammatory options that will satisfy your sweet tooth.
For those of us looking for a ‘healthy’ dessert option, dark chocolate just might be the answer.
Dark chocolate is not only delicious, but it’s also filled with antioxidants and has flavanols in them, which keep your blood vessels healthy and support good circulation.
- Green Tea
Green tea is one of the healthiest drinks out there. It’s chock full of antioxidants and an anti-inflammatory substance called epigallocatechin-3-gallate (EGCG). ECGC reduces cytokine production, which directly decreases inflammation.
The effects of drinking green tea are just short of a miracle: The tea reduces the risk of cancer, heart disease, and Alzheimer’s. Even drinking one cup a day will have positive effects on your health. However, green tea has caffeine, so if you’re already a coffee addict, it might be best to skip it.