erties of tomatoes by cooking them in olive oil.
4. Olives and olive oil
Olives and olive oil have several impressive health benefits, ranging from lowering cholesterol to improving eye health. One great reason to eat more olives is for their high levels of the antioxidant oleuropein, which has powerful anti-inflammatory, antifungal, antimicrobial, and anti-cancer properties. Olives also contain the antioxidant vitamin A. Eating olives can also increase the body’s levels of glutathione, a powerful antioxidant that helps combat free radicals and reduce inflammation. The body naturally produces glutathione, but levels begin to decline after the age of 20. Low levels of glutathione are linked to low energy and a weakened immune system, but eating olives can significantly increase levels in healthy adults.
5. Fatty fish
Fish that are high in omega-3 fatty acids are excellent for lowering inflammation. Once the body metabolizes the fatty acids in fish, they turn into protectins and resolvins, which have anti-inflammatory properties. Studies have shown that consuming certain fish – salmon in particular – can decrease inflammatory markers. The best fish to eat for anti-inflammatory benefits are anchovies, herring, mackerel, salmon, and sardines. Find fish that contain high levels of EPA and DHA, two fatty acids that fight inflammation.
Fruit such as pineapple, oranges, grapes, and cherries contain bromelain (a digestive enzyme that helps regulate the immune system’s response), anthocyanins, and catechins for reducing inflammation and detoxifying the body. Nearly all fruits combat inflammation since they are high in antioxidants.
Berries work in much the same way as other fruits, due to high levels of anthocyanins. Anthocyanins are powerful anti-inflammatory compounds that give most berries their vibrant colors. Strawberries, raspberries, and blueberries all contain high levels of anthocyanins.
8. Nuts and seeds
Nuts are extremely nutrient-rich, with beneficial ingredients such as vitamin E, omega-3 fatty acids, L-arginine, and unsaturated fats. Nuts such as almonds or walnuts, as well as seeds like chia and flax, can fight inflammation with phytonutrients that are hard to find in other foods. Eating more nuts might slow down the aging process. Eat a handful while you work or top your favorite salads and recipes with beneficial nuts to help reduce inflammation.
A great way to enjoy tastier healthy foods is to spice them up with certain herbs and spices. Turmeric is a powerful one, documented for its anti-inflammatory compounds. Turmeric contains curcumin – an anti-inflammatory compound that’s stronger than those found in aspirin and ibuprofen. Adding a dash of turmeric to your favorite recipes can help combat inflammation throughout the body and even lower the risk of arthritis.
You might know that ginger helps settle an upset stomach, but did you also know it’s great for reducing inflammation from immune responses? Ginger in any of its forms – fresh, dried, extracts, or supplements – warms the body and breaks down toxins that may accumulate in internal organs. It can also help cleanse the body’s lymphatic system and treat inflammation of the lungs, lowering the risk of asthma and allergies.
Inflammation and Health Conditions
Health conditions associated with inflammation: (this is a partial list shared for educational purposes):
- Heart disease – When plaque in the blood vessels trigger inflammation, it can lead to blood clots, and eventually, heart attacks. These blood clots can also obstruct blood flow to the brain, causing a stroke.
- Bone loss – Inflammation throughout the body can interfere with bone growth and even lead to bone loss. Researchers believe that inflammatory markers in the blood interrupt bone remodeling, in which older bone tissue is removed and new bone tissue is formed.
- Digestive problems – Many of the body’s immune cells are in the gut. When intestinal bacteria become out of balance, it can contribute to chronic inflammation, leading to issues such as diarrhea and cramps. In extreme cases, the immune ce