If you think inflammation is just another health buzz word, think again. Inflammation is your immune system’s reaction to irritation, injury, or infection and is quite normal, and often times a good thing. But, while inflammation is a natural part of healing, chronic inflammation can have a negative impact on your health and has been linked to cancer, heart disease, and various other health problems. Luckily, a few dietary swaps can help reduce inflammation and get you on the road to managing inflammatory conditions.
Typically, foods known for their anti-inflammatory effects are rich in antioxidants, minerals, vitamins, and nutrients, giving your body the extra support it needs to function optimally. Here are 5 of the best anti-inflammatory foods to add to your diet:
An excellent source of Omega 3, fatty fish such as salmon, tuna, sardines, herring and anchovies are ideal for combating inflammation in the body. High consumption of omega-3s has been shown to lower levels of two inflammatory proteins (C-reactive protein (CRP) and interleukin-6) while also helping to boost brain and heart health. Fatty fish is also rich in B vitamins, which are key in helping your body convert food into energy, and also in repairing your DNA. Try adding fatty fish to your diet twice a week and reap the benefits of a healthier body.
If you’re concerned about inflammation, it’s time to go nuts for pistachios and almonds. Nuts are not only a satisfying snack, they also contain substantial amounts of fibre and inflammation-fighting monounsaturated fat. Just like fatty fish, walnuts, almonds, and pistachios are also high in omega-3 fatty acids so reach for a handful of nuts as a snack to help your body fight inflammatory responses.
We love: Wild soil almonds
There’s always room on your plate for more greens! Fight off inflammation by adding just one cup of broccoli to your dinner plate this week. The green vegetable contains a wide range of nutrients thought to assist in inflammation including Vitamins A, B6, C, E and K as well as Manganese, Chromium and Folate. The great news is, you can enjoy broccoli in a wide variety of ways. Try it in soup, pesto, coleslaw, stir-fry, salad—the list is endless.
Most of us already know that olive oil is packed with heart-healthy fatty acids but did you know it also contains free-radical fighting antioxidants called polyphenols, which help tame inflammation? The golden oil is also a good source of vitamin E and is naturally free from cholesterol, sodium, and carbohydrates, making it a wonder to cook with or drizzle over your salads.
We love: Willow Creek olive oil:
This super veg contains an amino acid called betaine, which helps protect the body from environmental stressors. It’s also high in Potassium as well as Magnesium, a must-have if you’re trying to combat inflammatory conditions in the body. Try adding beetroot to your meals this week or drink beetroot juice in the mornings to start your day off the right way.
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