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Best Anti Inflammatory Foods

Inflammation is a natural response of our body's immune system to fight off pathogens, heal damaged tissues, and protect against injury. However, chronic inflammation can lead to various health issues such as arthritis, diabetes, heart disease, and cancer. The good news is that incorporating anti-inflammatory foods into your diet can help reduce inflammation and promote overall well-being.

Top Foods for Reducing Inflammation​

Research has shown that certain nutrients have potent anti-inflammatory effects, helping to reduce swelling and alleviate symptoms associated with chronic conditions. Here are some of the best anti-inflammatory foods to include in your diet:

Fatty Fish​

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, specifically EPA and DHA. These essential fatty acids have been shown to reduce inflammation by suppressing the production of inflammatory chemicals in the body.

  • Wild-caught Alaskan salmon (4 oz serving: 1.8 g EPA + DHA)
  • Bluefin tuna (6 oz serving: 0.5 g EPA + DHA)

Leafy Greens​

Leafy greens like spinach, kale, and collard greens are rich in antioxidants and other anti-inflammatory compounds. These nutrients help to reduce inflammation by neutralizing free radicals and promoting healthy cell growth.

  • Spinach (1 cup cooked: 100 mg vitamin K)
  • Kale (1 cup cooked: 500 mg calcium)

Berries​

Berries like blueberries, raspberries, and strawberries are rich in antioxidants called anthocyanins. These powerful compounds have anti-inflammatory properties that help to reduce inflammation and promote healthy cell growth.

  • Blueberries (1/2 cup fresh: 60 mg vitamin C)
  • Strawberries (1 cup fresh: 150 mg vitamin C)

Turmeric​

Turmeric contains a potent anti-inflammatory compound called curcumin. Curcumin has been shown to reduce inflammation by inhibiting the production of inflammatory chemicals and promoting healthy cell growth.

  • 1 tsp ground turmeric

Green Tea​

Green tea is rich in antioxidants called catechins, which have anti-inflammatory properties that help to reduce inflammation and promote healthy cell growth.

  • 8 oz brewed green tea (30 mg EGCG)

Olives​

Olives are rich in oleocanthal, a potent anti-inflammatory compound that has been shown to reduce inflammation by inhibiting the production of inflammatory chemicals.

  • 1/4 cup pitted olives (100 mg oleocanthal)

Ginger​

Ginger contains anti-inflammatory compounds like gingerol and shogaol, which have been shown to reduce inflammation by inhibiting the production of inflammatory chemicals.

  • 1-inch piece fresh ginger

Dark Chocolate​

Dark chocolate is rich in flavonoids, which have anti-inflammatory properties that help to reduce inflammation and promote healthy cell growth.

  • 1 oz dark chocolate (70% cocoa: 20 mg epicatechin)