Nine Foods That You Can Eat Today to Help Reduce Inflammation
Many people struggle with excessive or chronic inflammation each year. Inflammation is a natural response to injury or infection in the body, but it can also cause problems or illnesses if it becomes chronic. Ways to reduce inflammation include changing your lifestyle, reducing stress, improving your immune system, and avoiding eating too many unhealthy foods. You can also help reduce inflammation by eating certain foods. These foods contain substances that help the body fight inflammation and infection. Here are some inflammation-fighting foods you can add to your daily diet:
Berries
Berries are high in antioxidants, which can help reduce inflammation. Some of the best options include strawberries, blueberries, raspberries, and blackberries. Since berries are so delicious, they are one of the easiest foods to add to your diet. Thankfully, they are also one of the most beneficial! The dark, intense colors in berries signal that these foods are full of nutrients and antioxidants.
Some of the easiest ways to add berries to your diet are to add fresh berries to your breakfast, such as putting them in your cereal or oatmeal, eating them fresh, or adding them to yogurt. You can also eat berries in a fruit salad or as a snack. Adding berries to deserts is also one way to eat them, but this may be less desirable because of the sugar and simple carbohydrate content.
Cannabis
Cannabis has been shown to help reduce inflammation in the body. If it is legal in your area, consider trying this natural anti-inflammatory. One way to get more cannabis in your diet is by adding supplements or gummies into your daily routine. Edible cannabis such as d9 gummies is an easy way to get this supplement without smoking it.
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to have anti-inflammatory effects. Fish can be easy to add to your diet, as long as you enjoy the taste. Simply choose one or two times a week to eat fish. Fish fillets that are breaded and baked or cooked in other ways at home tend to be very healthy for you. Fried or fast-food fish may not have as many benefits, because deep-fat-frying food can destroy many of the nutrients. If you don’t like eating fish, consider taking fish oil pills in supplement form.
Leafy Greens
Leafy greens like spinach, kale, and collard greens are packed with vitamins and minerals that can help reduce inflammation. If you enjoy a salad or cooked greens, it is easy to add these foods to your diet. If you don’t like them, it can be more difficult. Consider learning how to make green smoothies, which contain leafy greens but have much of the taste masked by fruit and berries. Another way to get more leafy greens into your diet is to add them to casseroles, soups, egg dishes, and other foods. Chop the greens into very small pieces and you are less likely to taste them.
Turmeric
Turmeric is a spice that contains a compound called curcumin, which has been shown to have strong anti-inflammatory properties. It may also be helpful for joints and fighting cancer. However, curcumin is hard for the body to absorb, so the actual effects are still being debated.
Turmeric has a distinctive flavor and is best known as a spice used to make curry. It is also good added to eggs, rice, and vegetables. Many people enjoy the popular drink made with turmeric, called “golden milk”. If you can’t get enough turmeric in your diet, consider taking it in supplement form.
Walnuts
Walnuts are another good source of omega-3 fatty acids, as well as other nutrients that can help reduce inflammation. Easy ways to add walnuts to your diet include sprinkling them in breakfast cereal, salad, and as a topping for casseroles. Many people also enjoy having a handful of walnuts for a snack, along with some fruit or cheese.
Olive Oil
Olive oil is a healthy fat that contains a compound called oleocanthal, which has been shown to have anti-inflammatory effects. Studies show that replacing even some of your usual oil intake with olive oil can have good results. To add more olive oil to your daily diet, use it in place of other oil when you are cooking meats, eggs, and similar dishes. Because it has more flavor than other oils, it might not be an appropriate choice to use in baked goods. Olive oil can also burn at a lower temperature, so watch it carefully when you are heating it.
Tomatoes
Tomatoes are high in lycopene, an antioxidant that can help reduce inflammation. Lycopene is also present in some other red-colored fruits and vegetables, but tomatoes are one of the most common and easiest ways to get more of it in your diet. This specific antioxidant is more absorbable if it has been cooked, so tomatoes are one food that may be healthier when it isn’t raw. Cooked tomatoes are one of the easiest foods to get in your everyday diet. From chili soup to spaghetti sauce and a variety of casseroles, tomatoes are easy and delicious in many dishes. You can also add tomatoes to your meals by eating them fresh, even though you may not absorb as much lycopene.
Ginger
Ginger is a root that contains compounds called gingerols and shogaols, which have anti-inflammatory effects. Ginger can also help with stomach trouble such as motion sickness and morning sickness and shows promise as a help for those with mental health concerns such as depression, anxiety, and dementia. Ginger can be added to your diet through baked goods, oriental dishes, and as a supplement. Some people also enjoy eating candied ginger.
Dark Chocolate
Dark chocolate contains flavonoids, which can help reduce inflammation. However, be sure to choose chocolate with a high percentage of cocoa (60-70% or more) to maximize the health benefits. Dark chocolate also helps to boost your mood by increasing serotonin. No one needs to be told how to add chocolate to their life. Simply eat a small piece for a snack once or twice a day!
Conclusion
Adding anti-inflammatory foods into your diet can help you to reduce your risk of chronic inflammation and the health problems that come with it. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is the best way to support overall health and reduce inflammation. However, it’s important to remember that these natural at-home cures might not be enough to help your inflammation. As always, be sure to talk to your healthcare provider before making any significant changes to your diet or lifestyle.