Inflammation happens to all of us regardless of age. It is basically our body’s natural response or reaction to defend itself from injury, virus or infection. But there are some cases where inflammation in our bodies can become chronic, which in turn, disrupt our body cells. Fortunately, we can combat or at least reduce the effects of inflammation by incorporating certain healthy diets. Here are the 10 Essential Foods You Can Eat To Fight Inflammation.
Words like “creamy” and “buttery” best describe health-boosting avocados. They are particularly rich in heart-friendly monounsaturated fats and of course, antioxidants that help to combat inflammation. There are a few ways to enjoy avocados. For instance, you can add some slices of avocado on your sandwich, make avocado toast or even blend them into a healthy smoothie.
It doesn’t matter whether you end up stocking some blackberries, blueberries, raspberries or strawberries from your local supermarket. Whatever that rhymes with “berries” are packed with a rich source of vitamins and minerals. And to top that off, they even contain anthocyanins — a powerful antioxidant able to ward off inflammation and also helps to boost your immune system. So, make it a habit of having these small berries as your daily pick-me-up snack, blend them into homemade smoothies, or incorporate them into a cup of plain low-fat/Greek yoghurt or bowl of oatmeal.
As part of the cruciferous vegetable family alongside cauliflower and cabbage, broccoli packs a rich source of phytochemicals — a compound which helps to fight inflammation and boost the immune system. Try to incorporate broccoli into your daily diet for at least five servings per week. You can either enjoy them raw or cooked by blanching, lightly steamed or sauteed.
They may be small in size, but they sure are packed with loads of health-boosting properties. Among them is the anti-inflammatory antioxidant known as anthocyanins, which also can be found in all berries (see No. 2). You can have them sweet or tart since they provide equal benefits. Cherries can be eaten as a snack or be blended into smoothies, or added into plain yoghurt or oatmeal. If you are unable to find cherries, your next best alternative is getting a bottle of tart cherry juice.
5) Dark Chocolate
Good news for those who enjoy eating chocolate: they actually contain health-boosting properties as long as you pick dark varieties with at least 70% cocoa. Of course, the higher of its cocoa content the better because this is where you are able to reap its anti-inflammatory benefits.
6) Dark Leafy Greens
It isn’t some old wives’ tale that most moms love to
force get kids to eat their veggies. Veggies, particularly dark leafy greens like spinach and kale are packed with nutrient-rich properties such as folate and vitamin K. The latter, of course, is capable of fending off inflammation as well as reducing the risk of cardiovascular and chronic ageing diseases.
7) Extra Virgin Olive Oil
Sure, it may be costly compared to other regular cooking oils, but extra virgin oil also happen to be one of the healthiest oils you can use for cooking. They contain an anti-inflammatory compound known as oleocanthal as well as omega-3 fatty acids, which may minimise the risk of cancer and heart disease.
8) Fatty Fish
Two words: DHA and EPA. These are the essential omega-3 fats capable of reducing inflammation, which can be found in fatty and oily fishes such as wild-caught salmons, sardines and mackerels. If possible, try to incorporate two servings of fatty fish per week.
Nuts like almonds, cashews and walnuts are both rich in anti-inflammatory antioxidant properties. You can snack them on its own (a small handful or around 30g a day) or blend them into non-dairy milk using nuts and water. But before you go crazy about stocking the nuts from your local supermarket, make sure to opt for the unsalted varieties.
Lycopene, which gives tomatoes their natural red colour, contains an excellent source of anti-inflammatory properties. They may help to reduce the risk of different cancer-related diseases. You can snack a tomato raw or make a juice out of them.