Food in anti-inflammatory diet

Dietitian.Lauren Hmede
Feb 2, 2019
4 min read

Food to be added to your anti-inflmmatory diet:

Inflammation is your immune system's reaction to irritation, injury, or infection. It is normal and natural part of healing process. Chronic inflammation affect your overall 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 provide an excellent source of monounsaturated fats, vitamin E and manganese. In addition they are considered as good source of magnesium and plant protein. Consumption of almonds has been linked to lower risk of heart disease maybe by improving lipid profile in blood.

They provide satiety and they are considered as healthy snack and can be added to diet easily. But moderation is the key as over-consumption is easy.

Avocados

Avocados are rich in heart-healthy monounsaturated fats, magnesium, fiber, and potassium while being low in sodium.Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins.

Avocado work as anti-inflammatory due to its nutrients and phenols. Add avocado slices to your favourite sandwich or salad.

Broccoli:

It is high in phytochemicals: glucsinolates that act as antioxidant and provide vitamin C,potassium, calcium and vitamin A in addition it is low in calories.

Blueberries

They are rich in polyphenols; antioxidant that protect against t cancer and cardiovascular disease. These phytochemicals, including flavonoids, anthocyanidins,phenolic acids 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 yet they are tasty.

Carrots

Carrots contain beta-carotene which is converted into vitamin A that works as antioxidant. Carrots also contain zeaxanthin and lutein which are also related to vitamin A. 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.

They are low in calories and high in fiber so they can be added to your weight loss diet.

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 rich in fiber and the antioxidants polyphenols.

Dry beans has been linked to many health benefits like lower risk of heart disease, diabetes, high blood pressure, as well as reduce inflammation. They are plant-based protein and could be great choice for vegetarian people.

Kale

Kale is an excellent source of vitamins 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. Add kale to a salad or eat kale chips as a snack.

Olive Oil

Olive oil has been linked to heart health and longevity. 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 helps reduce inflammation, reduces high cholesterol, and it's possible that some of the polyphenols may help prevent some forms of cancer. You can olive oil to your salad dish or hummus but avoiding use of olive oil in cooking as it burns directly.

Oranges

Oranges are packed with vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges are important for healthy heart, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.

They have anti-inflammatory properties and can be added as snack to your daily plan.

Salmon

Salmon are rich in omega-3 the fatty acids responsible for lower risk of heart disease as it lowers bad cholesterol level or which is known as LDL. In addition salmon is rich in antioxidant called: astaxanthin.

It is recommended to consume fatty fish 2 times weekly to get beneficial omega-3.

Spinach

Spinach contains lutein, which is related to vitamin A and beta-carotene which make it best anti-inflammatory super food. Spinach also gives you iron,vitamin K and folate, and it is very low in calories, so it's perfect for weight loss diets.

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. In addition pigment of berries give them their colour is an antioxidant that reduce inflammation.

Sweet Potatoes

Sweet potatoes are extremely high in vitamin A and beta-carotene, which is a potent antioxidant. Sweet potatoes also are an excellent source of vitamins C and K, potassium, and B complex vitamins.

They are rich in fiber and moderate amount of calories so it is a good idea to add them to weight loss plan. A baked sweet potato is perfect as a side dish or top it with baked beans and broccoli and eat it as a meal.

Swiss chard

Swiss chard is colourful leafy green vegetable yet delicious. It is an excellent source of vitamins A and K, a good source of several minerals and very low in calories. It contains flavonoids that work as antioxidant

Walnuts

They provide and excellent source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols. In addition they contain MUFA and omega-3 the heart-healthy food. They are energy dense so take them in moderation. A handful of walnuts is a good snack to be added to your diet plan.