Anti-inflammatory foods

These foods help reduce inflammation in the body. Remember inflammation is one of the causes of major diseases. what you eat daily has a direct correlation with increasing Inflammation.

  1. Fatty fish: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties.An easy way to keep a track of the fish is to use this guide “SMASH”(Salmon.Mackerel,Anchovies, Sardines,Herring). These are smaller fish that have reduced levels of contamination and mercury levels.
  2. Berries: Blueberries, strawberries, and cherries contain antioxidants that can help reduce inflammation.Berries are the best foods for fighting inflammation add them to your smoothies and buy them frozen to keep their nutrients intact.
  3. Leafy greens: Vegetables like spinach, kale, and collard greens are packed with nutrients and antioxidants that fight inflammation.
  4. Turmeric: This spice contains curcumin, which has powerful anti-inflammatory effects.
  5. Ginger: Ginger has been used for centuries to treat various ailments due to its potent anti-inflammatory properties.
  6. Nuts: Almonds and walnuts are high in healthy fats and antioxidants that can combat inflammation.Nuts are the best snacks to have on hand on a daily basis. Remember to check the quantities as they can be higher calorie
  7. Olive oil: Extra virgin olive oil is rich in oleocanthal, a compound with similar effects to nonsteroidal anti-inflammatory drugs (NSAIDs).Studies show the longest living people eat large quantities of olive oil in their diet.
  8. Green tea: It contains polyphenols that have been shown to reduce inflammation markers in the body.
  9. Tomatoes: Tomatoes contain lycopene, an antioxidant known for its anti-inflammatory benefits.Remember lycopene is found in cooked tomatoes like tomato paste opt for that and not the raw tomatoes.
  10. Dark chocolate: Dark chocolate with a high cocoa content is rich in flavonoids that have anti-inflammatory effects.Dark chocolate is my favourite after meals dessert opt for 70% or 80% to get the best quality with less sugar.

A simple guide to reducing inflammation is to prioritise your health everyday, These habits lead to a healthier living. Everyday you have a choice to what goes into your body plan your meals be more mindful. Always try to include these foods.Ask yourself are you doing enough for your health.