Eating anti-inflammatory foods can improve chronic inflammation which can be caused by a lot of different health issues. Chronic inflammation can have a wide range of impacts on how you feel and how your body heals. Acute inflammation is a natural immune response to help the body fight infection and heal but chronic inflammation can cause tissue or organ damage. Diet plays a bigger role in managing inflammation than you may realize.
Eating healthy overall can help you feel better but if you suffer from chronic inflammation, it may be better to adjust your diet to include some foods that help reduce inflammation.
Foods for Anti-Inflammation
1. Dark Chocolate
Dark chocolate, cocoa 70% or greater, provides antioxidants that reduce inflammation. This is a great dessert and snack option. Especially if you’re feeling low about how your body feels. A little chocolate can help you feel better in body and mind.
2. Berries
Strawberries, blueberries, raspberries, and blackberries contain antioxidants called anthocyanins, which help reduce inflammation and oxidative stress. Again, a great choice for dessert or a snack, berries are a simple and delicious anti-inflammatory food. If you’re watching your sugars be a little careful as berries can be high in sugars. Strawberries are a good choice if you’re watching sugar content.
3. Leafy Greens
Spinach, kale, and Swiss chard are high in vitamins, minerals, and antioxidants that support immune function and reduce inflammation. Including salads in your meal routine can be a healthy choice and a great way to get your leafy greens. You can also cook with them but raw greens tend to be a better source of nutrients.
4. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants that help lower inflammation. Consider a snack of mixed nuts and seeds alongside some fruit.
5. Olive Oil
Extra virgin olive oil contains healthy monounsaturated fats and polyphenols that reduce inflammation and protect against chronic diseases. Olive oil can be a great salad dressing, can be used to roast veggies, or you can consume it in dips like hummus.
6. Turmeric
Curcumin, the active compound in turmeric, has potent anti-inflammatory effects and is often paired with black pepper to enhance absorption. Often used in Thai and other Asian dishes, Turmeric can also be consumed in tea and smoothies.
7. Green Tea
Rich in polyphenols and catechins, green tea helps reduce inflammation and supports overall health. Try skipping a cup of coffee or energy drink and replace it with some green tea.
8. Garlic and Ginger
Both have strong anti-inflammatory and immune-boosting properties that benefit overall health. Both are strong flavors and are common in a lot of cuisines. Don’t be afraid to ramp up the amounts and go bold with the flavors.
9. Fatty Fish
Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Omega-3 can also be consumed in supplement form. We tend to lean more toward natural methods but supplements can be good if you don’t like fish or don’t have the time to cook it as often.
Cooking Methods to Reduce Inflammation
Cooking at home tends to be healthier but there are ways to adjust your cooking methods to improve anti-inflammatory benefits.
Use Healthy Cooking Oils
Use olive oil or avocado oil instead of refined vegetable oils, which contain unhealthy fats that promote inflammation. Olive oil and avocado have a lower smoking temperature so be careful when cooking and go for a longer cooking time at a lower temp and avoid recipes that require frying.
Try Steaming or Boiling
Cooking vegetables lightly through steaming or boiling helps retain their anti-inflammatory compounds, compared to deep-frying or grilling at high temperatures. This can be a great option if you don’t love raw vegetables or are looking for a lower fat method of cooking.
Slow Cooking or Baking
Using lower temperatures to cook meat and vegetables reduces the formation of harmful compounds that contribute to inflammation. Baked chicken or salmon can be a staple in your meal routine as they are very versatile with flavors.
Limit Processed and Fried Foods
Avoid processed meats and fried foods that contain trans fats and advanced glycation end products (AGEs), which promote inflammation. Fast food may be making your symptoms worse than you realize.
Anti-Inflammatory Recipes
Turmeric Ginger Tea
Ingredients:
- 1 cup hot water
- 1 tsp turmeric powder
- 1/2 tsp grated ginger
- 1 tsp honey
- 1/2 tsp black pepper
- Lemon juice (optional)
Anti-Inflammatory Smoothie
Ingredients:
- 1/2 cup blueberries
- 1/2 banana
- 1 tbsp chia seeds
- 1 tsp turmeric
- 1 cup almond milk
- 1/2 tsp cinnamon
Making a few small adjustments to your recipes and cooking routine by including anti-inflammation foods can make a huge difference in how you feel. Losing weight can be an aid as well but we all know it’s hard to get motivated when you feel bad all day every day. Start with teas and smoothies, and make small adjustments to your favorite meals, anything can help. Once you’re feeling better you’ll be amazed how much more motivated you’ll feel.
