Do you suffer from chronic inflammation or maybe aching joints, muscles, or stiffness? If so, you may have already heard about the healing and anti-inflammatory benefits of following an anti-inflammatory diet. Eating certain types of foods can help reduce inflammation in the body and, in turn, alleviate symptoms of inflammation-related conditions.
If you are looking for a comprehensive list of foods that are anti-inflammatory, you have come to the right place. Here are our top 16 go-to picks of anti-inflammatory foods that you should add to your diet:
1. Olive Oil: Olive oil is a staple of the Mediterranean diet and has been found to contain a number of anti-inflammatory compounds. It’s an excellent source of healthy fats and can be used in place of other unhealthy fats, such as butter or lard, in many recipes.
2. Broccoli: Broccoli is loaded with vitamin C, beta-carotene, and quercetin, which are all powerful anti-inflammatory compounds. It’s also high in fiber and low in calories, making it a great healthy food choice.
3. Avocados: Avocados are a great source of healthy fats and contain powerful antioxidants, such as lutein, which can help reduce inflammation. They’re also a great addition to any salad or smoothie.
4. Berries: Berries are a great anti-inflammatory food thanks to their high levels of antioxidants and anti-inflammatory compounds. Eating a variety of berries can help your body fight off inflammation and keep you healthy.
5. Tomatoes: Tomatoes are a good source of the antioxidant lycopene, which has been found to have anti-inflammatory properties. Include cooked tomatoes in your diet to benefit from their anti-inflammatory effects.
6. Fatty Fish: Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been found to help reduce inflammation. They’re also high in protein and low in saturated fat, which makes them a great healthy food option.
7. Garlic: Garlic has powerful anti-inflammatory compounds and can also act as a natural antibiotic. It can be used as a seasoning in a variety of dishes or as a supplement.
8. Nuts: Nuts are a great source of protein and healthy fats, and many types contain powerful antioxidants that can help reduce inflammation. Try to eat a variety of different types of nuts to benefit from the different types of antioxidants.
9. Green Tea: Green tea contains powerful antioxidants and has been found to have anti-inflammatory benefits. Try to drink one to two cups of green tea a day for optimal benefits.
10. Turmeric: Turmeric is a common spice that has been used for centuries in traditional medicine for its anti-inflammatory properties. Try including turmeric in your dishes or as a supplement to benefit from its potent anti-inflammatory benefits.
11. Ginger: Ginger is another traditional anti-inflammatory remedy and can be eaten fresh, powdered, or as a supplement. Try adding ginger to tea, smoothies, or dishes to benefit from its anti-inflammatory effects.
12. Whole Grains: Whole grains such as quinoa and oats are full of fiber and complex carbohydrates, which can help reduce inflammation. Eating a variety of whole grains can also provide you with a good source of energy.
13. Leafy Greens: Leafy greens such as kale, spinach, and Swiss chard are packed with antioxidants and anti-inflammatory compounds. Try to incorporate a variety of different types in your diet to benefit from the multiple types of anti-inflammatory compounds.
14. Dark Chocolate: Dark chocolate is high in antioxidants and has been found to have anti-inflammatory benefits. Stick to dark chocolate that contains at least 70 percent cocoa to benefit from its antioxidants.
15. Miso: Miso is a fermented soybean paste that is high in antioxidants and has anti-inflammatory properties. Try adding some to soups or salads to benefit from its healing properties.
16. Fruits: Fruits such as apples, oranges, and bananas are all high in antioxidants and provide your body with a variety of antioxidants. Eating a variety of fruits can help reduce inflammation and keep your body healthy.
In addition to eating these anti-inflammatory foods, it is important to eat a balanced diet and to stay hydrated in order to maximize the effects of the anti-inflammatory foods on your body and reduce inflammation. No single food has the power to completely eliminate inflammation on its own, but incorporating a variety of anti-inflammatory foods into your diet can help reduce inflammation and keep your body healthy.