If you suffer from inflammation, the good news is that you can combat that through food! While many people may immediately look to medicine to help solve their health issues, eating a healthy diet is a better solution to improve your health.
The top five anti-inflammatory list of foods in this post include fatty fish, berries, green tea, leafy greens, and whole grains.
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Long-term inflammation can have severe consequences on your overall health. Anti-inflammatory foods contain antioxidants and polyphenols, which can help prevent heart disease, Alzheimer’s, rheumatoid arthritis, and other chronic illnesses.
Here is the top anti-inflammatory list of foods to help you maintain the best health possible.
Top 5 Anti Inflammatory List of Foods
1. Fish With High-Fat Content
Fatty fish such as salmon, sardines, albacore, black cod, and anchovies are high in omega-3 fatty acids.
Research shows that omega-3 fatty acids are excellent anti-inflammatory properties that can reduce the risk of heart attack and stroke.
Every week, you should incorporate fatty fish into your regular diet since it is packed with quality protein.
2. Berries
Berries including blueberries, strawberries, raspberries, and blackberries are essential for a healthy diet. They contain plenty of antioxidants that prevent free radicals from damaging cells and causing inflammation.
You can also get plenty of nutrients in berries, contributing to a well-balanced diet. For example, eating a bowl of berries every day or adding some to your oatmeal for breakfast can help reduce the risk of obesity and diabetes.
3. Green Tea
An easy way to improve your health is to swap sugary drinks for green tea. Green tea or matcha teas contain polyphenol EGCG, which reduces inflammation. EGCG does this by suppressing the gene or protein expression that causes inflammation.
When you drink green tea, it acts as an antioxidant, making it suitable for your health. However, although green tea can be good for you, too much of anything can be bad for you, so make sure you don’t go overboard with drinking green tea.
4. Leafy Greens
No diet is complete without the inclusion of leafy greens. Leafy greens such as spinach, collard greens, and kale are filled with vitamins E, A, C, and K, which reduce inflammation.
Aside from having anti-inflammatory properties, dark greens have folate, which is necessary for DNA duplication and protects against cancer development. Add these vegetables to your diet by including them in your salad, sauteeing them, or boiling them.
5. Whole Grains
Whole grains such as oatmeal, brown rice, whole-wheat pasta, and barley are also on the anti-inflammatory list of foods. They are high in fiber, which is digested to become butyrate.
Butyrate enhances your intestinal barrier function, which prevents a leaky gut and reduces inflammation. Incorporate these whole grains into your diet for better digestive health.
Taking Action
Inflammation is an essential part of your immune system. It helps defend your body from infections and invading microorganisms. But inflammation becomes problematic when you no longer have inflammation as a reaction to an invader.
The easiest way to prevent inflammation is to change your diet. By incorporating ingredients from the anti-inflammatory list of foods, you can manage inflammation and improve your overall health.
Did you find this post helpful? Please leave a comment and let me know! I’d love to hear from you.
Disclaimer: This content is meant for informational and educational purposes, only. It is not intended to provide medical advice or take the place of such advice from a personal physician. Please consult with your doctor regarding specific health and lifestyle questions and concerns.
