Inflammation is a normal response to injury or infection. This response activates the immune systems natural repair process to fight off foreign invaders such as chemicals or microbes that our body doesn’t recognize.
However, lifestyle factors such as a lack of a healthy diet can cause chronic inflammation, increasing the body's sensitivity and accelerating the inflammatory disease process.
The long-term effects of inflammation can result in damage to our cells and an over-worked immune system. Common inflammatory diseases include type 2 diabetes, cardiovascular disease, arthritis, and dementia (to name a few).
One of the most powerful ways to calm inflammation is through the foods we choose to eat. Many foods have anti-inflammatory effects that help reduce the risk of illness, while others contribute to inflammation. Below is a list of 12 anti-inflammatory foods you should be eating in your diet.
1. Blueberries
Blueberries are full of polyphenols which trigger antioxidant activity, as well as chemicals that help regulate the immune system. Other berries that help reduce inflammation are blackberries, raspberries, and strawberries.
Tip: The darker the blueberries, the more antioxidants they have!
2. Green Tea
Made from unfermented tea leaves, green tea (like blueberries) is filled with polyphenols which have strong anti-inflammatory properties. Green tea also has antioxidants called catechins which reduce inflammation. So instead of going for that second cup of coffee, heat a cup of hot water and sip on some green tea.
3. Nuts
Healthy nuts have very little unhealthy saturated fats. Also found in them is Vitamin E, which helps protect against harmful free radicals (unstable atoms that cause cell damage). Recommended healthy nuts are almonds, walnuts, and pecans. Not only do they make an easy on-the-go snack, but they’re also the perfect crunchy substation for croutons in salads.
4. Extra Virgin Olive Oil
Extra Virgin Olive Oil (EVOO) is filled with polyphenols that limit the release of inflammatory compounds. It’s great to cook with, and the perfect substitute (in moderation) for high-sugar salad dressings.
5. Asparagus
Asparagus contains B vitamins; A natural stress reliever! Stress is known to cause inflammation, so one way to combat that is through b vitamin-rich foods.
6. Avocados
Anti-inflammatory antioxidants such as vitamins C, A, and E, are all found in Avocados. So if you need another reason to stick to the avocado hype, here’s one!
7. Ginger
Gingerols––compounds found in ginger––are said to help with pain relief. This can be a powerful spice to help fight off inflammation. Fresh ginger tastes great in tea, so add it to your inflammation-fighting cup of green tea and you have a powerful duo.
8. Chickpeas
Rich in protein and fiber, chickpeas are also low-glycemic carbohydrates and full of inflammation-fighting nutrients.
9. Broccoli
Broccoli, a member of the cruciferous family of vegetables, is high in powerful antioxidants as well as immunity-boosting vitamins such as vitamin A and C.
Broccoli is great either cooked or raw, so have it as your entree side-dish or pack it as a snack.
10. Turmeric
Turmeric is considered a superfood due to its inflammation-fighting compounds curcumin. It is also known to help fight heart disease.
11. Salmon
Fatty fish like salmon is filled with omega-3 fatty acids that have anti-inflammatory properties. This can decrease inflammation as well as the risk of heart disease.
12. Dark Chocolate
Yes, you read that right! The cocoa that’s found in dark chocolate contains antioxidants called flavonoids which help neutralize free radicals. Some studies even suggest that eating dark chocolate helps activate the genes that regulate the immune system.
We suggest dark chocolate that is 70–85 percent cocoa solids.
