Avoid The Inflammation
Chronic inflammation is one of the most prevalent ailments around these days. All sorts of things can worsen inflammation, and sometimes medication alone isn’t the best or most balanced option. To further help your system and take advantage of natural solutions, here are 20 things you should incorporate into your diet for anti-inflammation.
1. Coffee
Coffee is a common drink you’ll probably indulge in at breakfast time. While there are downsides to too much caffeine, there are anti-inflammatory benefits to this drink as well. For instance, coffee contains polyphenols, which are known to protect against inflammation.
2. Tomatoes
Tomatoes are a super versatile vegetable that can be used in a variety of dishes, from salads to pasta sauces. What makes them so strong against inflammation is their abundance of lycopene and vitamin C. These compounds are known to help reduce the symptoms of inflammation and related risks.
3. Sardines
Sardines may be intimidating to some, but they make for a tasty treat, whether you’re having them as a snack or for lunch. What makes them and other fatty fish so efficient is their high content of omega-3 fatty acids. These acids are strong against inflammation and can help alleviate symptoms throughout the body.
4. Walnuts
Walnuts have numerous benefits, including their innate ability to reduce inflammation and even help against heart disease. This is because these nuts contain healthy fats and an abundance of omega-3 fatty acids. These compounds make them an ideal raw treat you’ll want to be munching on.
5. Oranges
Plenty of colorful fruits can help you fight inflammation, but oranges certainly stand out as a stellar example. They’re loaded with vitamin C and flavonoids, both compounds that can lower inflammation markers. As such, you’ll want to incorporate this fruit to mitigate all sorts of chronic diseases.
6. Spinach
Spinach, like a bunch of other dark leafy greens, is a great food to add to your anti-inflammation diet. They’re loaded with antioxidants, which you’ll want to get into your diet for multiple reasons. As such, consider throwing them into smoothies or using them as a salad base.
7. Tuna
There are a bunch of different fish products you can choose from when fighting inflammation. The goal is essentially to get omega-3 fatty acids into your system. Tuna is one of the more affordable ways to do this, as you can use a can of the stuff in a salad or in a sandwich.
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8. Avocados
Avocados are also loaded with healthy fats, antioxidants, and necessary vitamins. Many studies have noted the anti-inflammatory effects of avocados, as well as the fact that they help reduce the risk of chronic diseases. So next time someone tries to shame you over avocado toast, you’ll have more reasons to indulge.
9. Almonds
When it comes to picking out nuts at the grocery store, be sure to avoid those with added oil. The more natural the better, especially since almonds contain monounsaturated and polyunsaturated fats, which are quite good for you. As such, this is a key snack for mitigating inflammation.
10. Olive Oil
Olive oil is considered one of the healthiest substances around, and it’s something you’ll want to use in all your cooking. As such, the oil also contains anti-inflammatory properties due to antioxidants within. One prime antioxidant, oleocanthal, has some of the same properties as anti-inflammatory medication.
11. Bell Peppers
Bell peppers are a great way to add more color to your meals! You can slice them up and add them to anything from a stir fry to a salad to a soup. On the plus side, they may also help against inflammation, as they contain carotenoids, which are a kind of antioxidant. Of course, if they’re not your favorites, carrots can be a good alternative.
12. Dark Chocolate
Just because you’re watching your health doesn’t mean you can’t indulge in a bit of dessert. In fact, dark chocolate is recognized as a prime option for those with a sweet tooth. It also contains antioxidants like flavanols, which are essential in reducing inflammation and lowering certain disease risks.
13. Jerusalem Artichokes
Jerusalem artichokes may seem a bit intimidating, but you can use them like any other vegetable. Their flavor profile is quite sweet and nutty, but sometimes they can come across a bit bitter. What makes them so strong against inflammation is their abundance of inulin, phenolic acids, and flavonoids.
14. Asparagus
Asparagus is a great vegetable to incorporate into multiple dishes. You can use it as a side to a steak dinner, or grill it up and have it with a salad. It’s also full of antioxidants like polyphenols, vitamin C, and vitamin E, making it a great addition to any anti-inflammatory diet.
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15. Cottage Cheese
Cottage cheese is a versatile dish that you can have as a dessert, snack, or even a relaxing afternoon lunch. You can quite literally put it on pasta or have it with some fruits. There are numerous health benefits to see here, as cottage cheese can help with weight management and blood sugar regulation, as well as anti-inflammation.
16. Bananas
Bananas are probably one of the easiest snacks to indulge in, as they’re always ready to go. In terms of health benefits, you’ll get an abundance of potassium, vitamin C, vitamin B6, and plenty of antioxidants. It’s these antioxidants in particular that make them a natural aid against inflammation.
17. Yogurt
Not all yogurts are made equally, so you’ll want to avoid ones with high sugar or artificial ingredients. Greek yogurt especially stands out as a great source of proteins and probiotics. As such, yogurt not only helps against inflammation but also helps with digestion and bone health.
18. Chicory
Chicory may seem intimidating as well, but it’s essentially a woody herb you can use in your drinks or even raw in a salad. In fact, some even use it as a coffee substitute. They have plenty of health benefits and may even mitigate the risk of osteoporosis.
19. Turmeric
Turmeric, and ginger, too, for that matter, both contain impressive anti-inflammatory properties. It’s pretty easy to incorporate these into dishes, as they have a notable taste and add some color too. In turmeric, it’s the high content of curcumin that gives it its health-related properties.
20. Berries
Berries in general are also great against inflammation, and this extends to cranberries and blueberries. What makes them so beneficial is their antioxidants, specifically anthocyanins and polyphenols. With that in mind, regular berry consumption may help mitigate chronic ailments.
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