Reduce Inflammation with These Key Foods

Reduce Inflammation with These Key Foods.jpeg

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e., lasts a long time).

Inflammation has been linked to obesity, heart disease, Alzheimer's, and diabetes, just to name a few. But, instead of writing all about what it is, how it's measured, and where it comes from; let's focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it.

Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favorite of yours?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins and minerals.  Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as anthocyanins and resveratrol are found in these small and delicious fruits. In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant sulforaphane. This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin. Just make sure to choose red peppers over the other colors.  Peppers that are any other color are not fully ripe and won't have the same anti-inflammatory effect.

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (trans fats), neutral (saturated fats), or anti-inflammatory (omega-3s), this is why choosing the right fats is so important for your health. The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g., sardines and mackerel), and wild fish (e.g., salmon). Oh, and don't forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called epigallocatechin-3-gallate, otherwise known as EGCG. EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.

Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 - Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric? Turmeric contains the antioxidant curcumin. This compound has been shown to reduce the pain of arthritis, and it tastes great!

Anti-inflammatory Food #6: Dark Chocolate

Okay, okay. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries. Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely flavonols). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent neuro-inflammation, inflammation of the brain and nerves. Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary candy bars. You already know those aren’t going to be anti-inflammatory!

There are so many delicious and nutritious anti-inflammatory foods you can choose. They range from colorful berries, vegetables, and spices, to healthy fats, and even cocoa. You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of anti-inflammation.

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