The way to a healthy body is through a healthy diet and regular exercise. Thanks to anti-inflammatory foods, you can make your immunity strong as steel. Anti-inflammatory foods provide the body with energy, vitamins, minerals, fatty acids and protective phytonutrients.
Anti-inflammatory foods aim to improve physical and mental health by recommending fiber-rich fruits and vegetables, plenty of water and limited amounts of animal protein (except fish), providing a stable source of energy and reducing the risk of age-related ailments.
Anti-inflammatory foods contribute to a longer, healthier and more peaceful life. Here are scientifically proven anti-inflammatory foods:
FRUITS
They are small fruits packed with fiber, vitamins and minerals. Strawberries, blueberries, raspberries, and blackberries, some of the most common, contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.
OILY FISH
Oily fish are a great source of protein. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
- Salmon
- sardines
- Herring
- tuna
- Anchovy
It helps reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease.
BROCCOLI
Broccoli is a highly nutritious food. Studies have shown that eating lots of cruciferous vegetables is associated with a reduced risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.
AVOCADO
Avocados are packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which have been linked to a reduced risk of cancer. Additionally, a compound in avocado may reduce inflammation in newly formed skin cells.
GREEN TEA
You’ve probably heard that green tea is one of the healthiest beverages you can drink. Studies have found that drinking green tea is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions.
PEPPER
Bell peppers and cayenne peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Bell peppers also provide the antioxidant quercetin, which can reduce inflammation associated with chronic diseases such as diabetes.
MUSHROOMS
While there are thousands of mushroom varieties worldwide, only a few are edible. These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper and all B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection.
GRAPE
Grapes contain anthocyanins that reduce inflammation. Additionally, they may reduce the risk of various diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.
TURMERIC
Turmeric is a spice with a warm, earthy flavor often used in curries and other Indian dishes. Studies have shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases.
Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest oils you can eat. It is rich in monounsaturated fats and forms the basis of the Mediterranean diet, which provides numerous health benefits. Studies have revealed that extra virgin olive oil reduces the risk of heart disease, brain cancer, and other serious health conditions and extends lifespan.
BITTER CHOCOLATE AND COCOA
Dark chocolate is delicious, rich, and satisfying in taste. It’s also packed with antioxidants that help reduce inflammation. These can reduce your risk of disease and live healthier lives.
TOMATO
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial in reducing pro-inflammatory compounds associated with various types of cancer. Remember that cooking tomatoes in olive oil can help you absorb more of their lycopene content.
CHERRY
Cherries are delicious and rich in antioxidants such as anthocyanins and catechins that reduce inflammation. Although the health-promoting properties of cherries have been studied more than other varieties, sweet cherries also provide benefits.
