Inflammation is the body’s natural response to injury or infection, but chronic inflammation can cause serious health issues like heart disease, diabetes, and cancer. A lot of foods can reduce inflammation and make you feel better.
You should add these five foods to your diet to reduce inflammation:
- Turmeric: Turmeric has been shown to have powerful anti-inflammatory properties, and is commonly used in Indian and Middle Eastern cuisine. Curcumin, its active ingredient, reduces inflammation in the body and helps alleviate symptoms of inflammatory conditions like arthritis and irritable bowel syndrome. Add turmeric to soups, stews, and rice dishes for a healthy diet.
- Leafy Greens: The nutrients and antioxidants in leafy greens, such as spinach, kale, and collard greens, can help reduce inflammation. Additionally, they’re high in fiber, which can reduce inflammation in the digestive system and promote gut health. Include leafy greens in your morning smoothie or add them to salads or stir-fries.
- Blueberries: Blueberries are a nutrient-dense fruit that’s rich in antioxidants called anthocyanins. These antioxidants have anti-inflammatory properties and can help reduce inflammation in the body. You can eat blueberries on their own as a snack or add them to yogurt or oatmeal for breakfast.
- Ginger: For centuries, ginger has been used for its medicinal properties. There are compounds called gingerols and shogaols in it that fight inflammation. You can add ginger to smoothies, teas, and stir-fries.
- Fatty Fish: Fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids that have anti-inflammatory properties. You can reduce inflammation and improve your heart health with these healthy fats. If you like salads or sandwiches, try grilling, baking, or canning fatty fish to incorporate into your diet.
Consuming these five inflammation-curbing foods can help you stay healthy and reduce your risk of chronic inflammation-related diseases. A nutrient-dense, whole-food diet is an important part of keeping your body healthy.
To reduce inflammation even further, focus on whole, unprocessed foods and limit or avoid highly processed and sugary foods. Inflammation can also be reduced when you eat healthy fats like avocados, nuts, and olive oil.
Along with dietary changes, lifestyle factors like stress management, exercise, and getting enough sleep can also help reduce inflammation. It’s easy to promote good health and reduce your risk of chronic inflammation-related health problems if you incorporate these simple lifestyle changes along with a diet that’s rich in inflammation-curbing foods.