The best foods for reducing inflammation are nutrient-dense, whole foods, such as fatty fish, berries, avocados, leafy greens, nuts, seeds, extra virgin olive oil, tomatoes, broccoli, and spices like turmeric and ginger. An overall anti-inflammatory diet emphasizes these foods, while minimizing processed foods, refined carbs, and excess sugar. [1, 2, 3, 4]
Key Anti-Inflammatory Foods
• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which directly reduce inflammation. [2, 5]
• Berries: Blueberries, strawberries, and raspberries contain anthocyanins, antioxidants that fight cellular inflammation. [2, 6]
• Healthy Fats: Extra virgin olive oil, avocados, nuts (like walnuts and almonds), and seeds (like chia and flax) provide healthy fats and antioxidants that reduce inflammation. [1, 2, 7]
• Fruits and Vegetables: A variety of fruits and vegetables, especially leafy greens and brightly colored options, are packed with antioxidants and vitamins. [2, 8]
• Spices and Herbs: Turmeric contains curcumin, a powerful anti-inflammatory compound, while ginger has anti-inflammatory properties as well. [2, 3]
• Whole Grains: Oats, brown rice, and wholemeal bread provide fiber, which supports healthy gut bacteria and reduces inflammation. [3, 9]
• Legumes: Beans and lentils are excellent sources of fiber and plant-based protein, contributing to an anti-inflammatory diet. [8, 9]
• Green Tea: Rich in catechins, a type of antioxidant with anti-inflammatory properties. [1, 7]
Foods to Limit or Avoid
• Processed Foods: Highly processed foods often lack fiber and can promote inflammation. [3, 4]
• Refined Carbohydrates and Sugar: Foods like white bread, sugary drinks, and fried foods can increase inflammation. [3, 10]
• Excess Alcohol: Alcohol consumption can contribute to increased inflammation in the body. [3]
Tips for an Anti-Inflammatory Diet
• Prioritize Whole Foods: Focus on one-ingredient foods like fresh fruits, vegetables, and whole grains. [4, 11]
• Eat the Rainbow: Include a wide variety of colorful fruits and vegetables to get a broad range of antioxidants. [8]
• Mind Your Fat Intake: Increase omega-3s and healthy monounsaturated fats while decreasing omega-6s. [4, 12]
• Stay Hydrated: Drink plenty of water, green tea, and other healthy beverages. [8]
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Henry McClure
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