Inflammation is inevitable. It acts as a natural way of defending against foreign invaders and protecting us from injury. However, not all processes are smooth. When it goes into overdrive and turns into chronic inflammation, things get worse. And luckily, a healthy diet including the best foods to fight inflammation can help combat chronic inflammation as well as lower your risk of disease. Check out what they are.
Top 6 best foods to fight inflammation
Berries are one of the best foods to fight inflammation. These are small fruits that are rich in fiber, vitamins, and minerals. Though there are dozens of varieties available, the most common ones are:
The reason why berries are a good choice to fight inflammation is that they contain antioxidants called anthocyanins. These compounds include anti-inflammatory effects which can reduce your risk of disease.
Your body produces natural killer cells (NK cells) that enable your immune system to function properly. And a study in men pointed out that those who use blueberries every day produce a lot more NK cells than those who don’t.
Another study suggests that adults with excess weight had lower levels of certain inflammatory markers associated with heart disease when they consumed strawberries.
One more excellent food to fight inflammation is avocados. These fruits consist of healthy monounsaturated fatty acids that keep our hearts happy. Avocados are known as a rich source of fiber when one half offers up to nearly 7 grams of 25 grams of recommended fiber per day for women and 38 grams for men.
It is said that eating a diet that is high in fiber is a simple thing for you to follow an anti-inflammatory diet and prevent disease. Fiber can support weight loss and maintain a healthy weight easier. This means it can reduce the risk of weight-related inflammation.
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Kale is one of the great foods to fight inflammation. This type of vegetable includes anti-inflammatory properties and a wide range of phytonutrients as well as antioxidants. As a result, it can protect our body against cellular damage. Kale has been known as a great source of:
- Vitamins A, C, and K
- Several amino acids
Additionally, kale supports all from healthy eyes and glowing skin, to strong bones and a healthy digestive system.
I believe that many of you love eating this kind of fruit. But do you know about its great benefits? This delicious fruit is rich in vitamin C. Also, it includes bromelain enzymes that can help foster protein digestion, reduce inflammation of the gut and also enhance immune function.
You can add pineapple to your juice, smoothies or simply cut it and enjoy it to help fight inflammation.
5. Wild salmon
Don’t forget to add this cold-water fish to your diet to fight inflammation. Salmon, for a long time, has been known as one of the best sources of omega-3 fatty acids. These acids will help fight inflammation, reduce the risk of chronic diseases as well as improve your mental health.
Besides, salmon is a great supply of protein. It includes tons of other vitamins and minerals such as vitamin B-12, vitamin B-3, vitamin D, selenium and potassium.
Cook the fish any way you like – baking or pan-searing it. I personally love enjoying it baked with lemon, dill, and other herbs.
Mushrooms include a wide range of compounds that can help improve immunity as well as reduce inflammation throughout the body.
They have long-chain polysaccharides known as beta-glucan that enhances a strong immune system. Also, mushrooms are rich in protein, fiber and various vitamins B.
There are various types of mushrooms in the market to try. You can choose the one you love most to fight inflammation effectively.
One of the great health benefits of beetroot is that it helps fight inflammation. Just like cherries that include anthocyanins, beets have different phytochemicals, called betalains. These act similarly to fight inflammation in the body. You can roast beets to use as a salad topper, add them to your juicer and get a healthy dose of helpful nutrients.
Just keep in mind that even low levels of inflammation on a chronic basis may result in disease. Learn more about foods to fight inflammation for a better health!.