6 Best Anti-Inflammatory Foods

Whether you get a sports injury, an infection, or are suffering with a chronic condition like arthritis, an inflammatory reaction is how your body will respond. Inflammation is a natural immune response that is designed to help your body defend itself. However, when low-grade, long-term inflammation occurs, it can cause issues, going on to cause poor health and even disease. Studies suggest that there are some foods that may be useful in helping to manage the effects of inflammation. These foods contain components such as plant chemicals with antioxidant properties. To maintain balance, it’s a good idea to eat a wide and varied diet that includes some of the best anti-inflammatory foods.

Fatty Fish

Ideally, it is recommended that we eat at least two portions of fish per week, one of which should be oily or fatty fish. Some varieties of fish including salmon, herring, trout, and sardines, have been associated with reducing inflammation. This fish is also well-known for improving heart health thanks to being rich in omega-3 fatty acids. The human body breaks down these fatty acids into compounds that help to manage inflammation, limiting the inflammatory response and removing damaged cells. It’s no surprise that fish is recommended if you consider trying the AIP diet.

Berries

Berries are a great healthy snack and there are lots to choose from including blackberries, blueberries, and strawberries. They are a great source of protective plant compounds which act as antioxidants and fight the damaging impact of oxidation – this is a natural process that can cause inflammation. Along with this, berries are also very rich in vitamin C which also provides an anti-inflammatory action.

Dark Chocolate

If you want a chocolate fix then you will be glad to hear that when consumed in moderate amounts, dark chocolate can be very good for your health. High-cocoa dark chocolate is very high in antioxidant plant compounds including catechins and polyphenols. It is good for your heart as a source of flavanols, which also have a beneficial effect on the gut microbiota, which encourages an anti-inflammatory action.

Walnuts

Walnuts are rich in several important plant chemicals along with high levels of poly-unsaturated omega-3 fatty acids. These are both known for their benefits on the brain and impact that helps improve brain power. They improve nerve messaging in the body and reduce the inflammatory process of oxidation. Along with this, walnuts are also a rich source of excellent nutrients such as folate, vitamin E, and ellagic acid.

Turmeric

This bright colored spice is a popular ingredient in curries and is thought to be why India’s population has a lower prevalence of Alzheimer’s compared to in the West. Curcumin is the active ingredient in turmeric, and it is thought to alleviate inflammation due to various chronic conditions along with helping with inflammation caused by everyday injuries including muscle soreness from exercise.

Olives

Olives are a staple in the Mediterranean diet. They are high in mono-unsaturated fats and have long been association with reducing inflammation. If you don’t like olives, then extra virgin olive oil is believed to be especially beneficial and is well known for being heart friendly. It is rich in a plant compound known as oleocanthal and studies have found that it shares similar pharmacological activity to ibuprofen, a popular over the counter pain relief medicine. Extra virgin olive oil can be used in cooking, or you can drizzle it over your pasta or salad for a delicious, anti-inflammatory boost.

Inflammation is a natural response in the body, but it can go too far and cause damage. Adding more anti-inflammatory foods to your diet can improve your health in a range of ways.