inflammation is related to conditions such as depression and contributes to premature aging of the cells.
Some of the biggest dietary causes of internal inflammation are wheat and dairy, as well as factory-farmed meat, sugar, soda and other sugary beverages, margarine, and fried foods. Fortunately, many foods with proven anti-inflammatory properties can help reduce inflammation in your system and help you maintain a healthy body and brain.
Incorporate these 10 foods in your diet for natural inflammation relief (there are many others, but this list is a good starting point for many people):
1. Leafy green vegetables
Some of the best foods to combat inflammation are any type of leafy green vegetables. Leafy greens such as cabbage, kale, mustard greens, and arugula contain important antioxidants, such as vitamins A and C, and anti-inflammatory flavonoids. The vitamins in leafy greens can protect the brain from inflammation-inducing issues such as oxidative stress and free radicals – t
wo things that can negatively impact brain tissues, cognitive function, and mood. Some of the best greens for reducing inflammation include Swiss chard, bok choy, and spinach.
Broccoli has long been considered a vegetable superfood that boasts numerous health benefits. Eating more broccoli can boost your fiber, potassium, and collagen.
It can help heal injuries and repair bones and other tissues. As an anti-inflammatory food, broccoli is invaluable for its antioxidant vitamin C, which fights off free radicals. It also contains vital flavonoids and carotenoids that combat oxidative stress and battle chronic inflammation.
Tomatoes are high in essential nutrients and vitamins that can fight inflammation in the body, including lycopene – an antioxidant with powerful anti-inflammatory properties. Lycopene may have the capacity to even combat several types of cancer linked to inflammatory compounds in the body. Tomatoes and tomato products are even better at reducing inflammation than lycopene supplements. Maximize the anti-inflammatory properties 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-argini