An anti-inflammatory diet may be one way to counter inflammation in the body. Foods that are high in antioxidants, which work to prevent cell damage, may help.
This article reviews 15 anti-inflammatory foods worth adding to your grocery list and their related health benefits.
In research studies, eating almonds has been associated with a lower risk of heart disease. They may improve the balance of fatty acids in your blood.
Almonds can also give you a “full” feeling. They’re a little higher in calories than many other anti-inflammatory foods, but eating a handful of them may help you stick with a healthy weight loss plan.
Half an avocado adds nicely to your daily intake of vitamins C, A, E, and B-complex vitamins. Bonus: They’re low in sodium.
Avocados also contain polyphenols that work as antioxidants. Antioxidants fight cell damage in your body. Add avocado slices to a sandwich or salad, or make a tasty guacamole.
Broccoli is also an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.
It’s easy to get more of this anti-inflammatory food into your diet because it’s so versatile and can be used cooked, especially in recipes, or be eaten raw.
Lab studies show the chemicals in blueberries may also slow the growth of cancer cells and lower inflammation.
This anti-inflammatory pick is also low in calories and adds vitamin C, vitamin E, and fiber to your daily diet.
A powerful antioxidant, beta-carotene is converted to vitamin A in the body. This vitamin is essential for your health.
Carrots also contain zeaxanthin and lutein. A diet rich in these antioxidants may help reduce your risk of cancer by preventing damage to the healthy cells of your body.
Since carrots are low in calories and a good source of fiber, they can also help you lose weight if necessary. That’s important because obesity is a risk factor for heart disease, diabetes, and some cancers.
They’re also chock-full of fiber, and they contain polyphenols that work as antioxidants.
Since beans are high in protein, they’re perfect for meatless meals.
Kale contains glucosinolates that may help prevent cancer. It also has lutein and zeaxanthin, which may help lower your risk of cataracts and macular degeneration.
Also, lutein may help prevent atherosclerosis, a buildup of hard plaque in your blood vessels.
Add kale to a salad or eat kale chips as a snack for an anti-inflammatory benefit.
It’s rich in monounsaturated fats that are good for your blood vessels. It also has polyphenols that work to protect the cells in your body.
Olive oil helps to reduce inflammation. It lowers cholesterol, and its polyphenols may help prevent some cancers.
It’s an amazing oil to add to your kitchen. It’s not always best for cooking but it’s perfect for salad dressings and for finishing vegetable side dishes.
Oranges and orange juice are excellent in an anti-inflammatory diet.
You don’t need to save them for breakfast. Oranges make a great snack and can be added to lots of dishes and salads.
It’s also good for the heart because the healthy fats lower inflammation and keep cholesterol in check.
Spinach also gives you iron, vitamin K, and folate. It is very low in calories, so it may help with weight loss.
Research shows that people who eat green, leafy vegetables like spinach may have less risk of macular degeneration. It’s a good idea to add plenty of fresh or cooked spinach to your diet.
They also have anti-inflammatory properties.
Just about all berries are good for you because the pigments that give them their color also contain antioxidants that can help to reduce inflammation.
Sweet potatoes are also an excellent source of vitamins C and K, potassium, and B complex vitamins.
They have plenty of fiber and aren’t too high in calories. A baked sweet potato is an excellent side dish choice. Or, you can top it with baked beans and broccoli and eat it as a meal.
Swiss chard is an excellent source of vitamins A and K and several minerals. It’s very low in calories.
Walnuts are energy-dense, so you may need to watch your portion size. Even though they are high in calories, a handful can help you feel full longer. In that way, they may actually help you to lose weight while they fight inflammation.
Summary
What you eat can help to reduce the inflammation in your body. Dark leafy greens, dried beans, and brightly colored fruits and vegetables contain plant-based nutrients that fight inflammation. So do healthy sources of fat such as avocados, nuts, olive oil, and salmon.
