Anti-inflammatory food:
- Dietitian.Lauren Hmede
- May 4, 2019
- 4 min read
15 Anti-Inflammatory Foods You Should Be Eating
Inflammation is your immune system's reaction to irritation, injury, or infection. It's a normal response (and actually a good thing), and it's a natural part of healing. But it's possible that chronic inflammation could have a negative impact on your body and your health.
Following an anti-inflammatory diet is one way to counter some of the chronic inflammation that comes from leading a not-so-healthy lifestyle. If you're ready to get back on the path to healthy eating, try these 15 foods that are all nutritious and fit perfectly into an anti-inflammatory diet.
Almonds
They are excellent source of vitamin E, manganese and MUFA. In addition they are good source of magnesium and plant protein.
According to studies, people who consume almonds have low risk of cardiovascular disease probably by improving fatty acids profile.
Almonds can be consumed as snack so you can enjoy a handful but dont overdo as they are high in calories.
Avocados
They are rich in MUFA in addition to magnesium, fiber and potassium while they are low in sodium.Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins.
Avocados contains polyphenols that work as antioixdants. Add avocado slices to your favorite sandwich or salad, or make a tasty guacamole.
Broccoli
They are high in phytochemicals called glucosinolates.These phytochemicals are powerful antioxidants. Broccoli is also an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.
Epidemiological studies show that eating a diet high in cruciferous vegetables, including broccoli, is associated with having a lower risk of certain types of cancer.
Blueberries
They contains polyphenols that act as antioxidants. These phytochemicals, including flavonoids, anthocyanidins, phenolic acid and tannins, prevent and repair the cellular damage done by free radicals.
They're also low in calories and add vitamin C, vitamin E, and fiber to your daily diet.
According to studies bluberries lower the risk of cancer.
Carrots
They are powerful source of antioxidant. They contain zeaxanthin and luteinwhich are also related to vitamin A. They are low in calories and high in fiber. Eating a diet rich in these antioxidants may help to reduce your risk of cancer by preventing damage to the healthy cells of your body.
Dry Beans
Dry beans, such as navy beans, kidney beans, pinto beans, and black beans, are an excellent anti-inflammatory source of plant protein, minerals, B-complex vitamins, and vitamin K. They are full of antioxidants, fiber and protein.
Research suggests dry beans may provide health benefits and help prevent some types of heart disease, diabetes, high blood pressure, as well as reduce inflammation.
Kale
It is an excellent source of vitamin A, C, and K, and a good source of calcium, iron, magnesium, potassium, and vitamin C while being low in sodium. It's also low in calories and has a bit of fiber.
Kale contains compounds called glucosinolates that may help prevent cancer, plus lutein and zeaxanthin, which are related to vitamin A and may help lower your risk of developing cataracts and macular degeneration. Also, lutein may help prevent atherosclerosis.
Olive Oil
It's rich in monounsaturated fats that are good for your blood vessels and has polyphenols that work as antioxidants to protect the cells in your body.
Olive oil fight inflammation by lowring blood cholesterol and cancer risk.
1-2 teaspoon is the portion size.
Oranges
They are an excellent source of vitamin C and potassium, and they also contain fiber, calcium and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.
They are good snack for an anti-inflammatory diet.
Salmon
Salmon contains significant amounts of omega-3 fatty acids which has been linked to lower risk of heart disease and low blood cholesterol. It is good source of astaxanthin.
According to the AHA you need to consume fish twice weekly.
Spinach
It contains lutein, which is related to vitamin A and beta-carotene. Spinach also gives you iron, vitamin K, and folate, and it is very low in calories, so it's perfect for weight loss diets.
Research shows that people who eat green, leafy vegetables, like spinach, may have a decreased risk of macular degeneration, so add plenty of fresh or cooked spinach to your diet.
Strawberries
Strawberries are low in calories, high in fiber, and they contain vitamins and minerals your body needs to function normally, including a lot of vitamin C. They also have anti-inflammatory properties and plenty of potential health benefits.
Sweet Potatoes
They are extremely high in vitamin A and beta-carotene, which is a potent antioxidant.
Sweet potatoes also are an excellent source of many vitamins and minerals, including vitamins C and K, potassium, and B complex vitamins.
Sweet potatoes also have plenty of fiber and aren't too high in calories, so they make a delicious addition to any diet.
Swiss Chard
Swiss chard is an excellent source of vitamins A and K, a good source of several minerals and very low in calories.
Research suggests that Swiss chard may have flavonoids that work as antioxidants and reduce inflammation so it makes a healthy addition to your menu.
Walnuts
Walnuts are an excellent source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols.
They also contain monounsaturated fatty acids and omega-3 fatty acids that are good for your heart.
Walnuts are also energy-dense so a handful of walnuts is a good snack.
Conclusion:
A diet rich in anti-inflammatory foods may also help prevent certain health conditions from occurring as you age. Just be sure to keep your anti-inflammatory foods healthy by using the best cooking and meal preparation methods.
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