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Inflammation is one of the terms that gets thrown around a lot in the wellness community. many recently. Everyone seems to want to know what it is, why it’s bad, and how to prevent it. As it turns out, it turns out that it can be solved by taking a closer look at your eating habits. It’s time to learn a little more about anti-inflammatory foods.
By way of background, it’s helpful to know exactly what inflammation is, because that’s not really what it is. all bad. “Inflammation is a natural response by the body’s immune system to injury or infection,” says nutritionist mary sabat, MS, RDN tells SheKnows. In fact, acute inflammation helps heal wounds and fight pathogens. Chronic inflammation, on the other hand, lasts for a long time and can be harmful, potentially damaging tissues and stopping organs from functioning properly, says dietitian Katherine Gervasio. living fit she says to Knows. Chronic inflammation is ultimately linked to many health problems such as heart disease, cancer, diabetes, and autoimmune diseases.
Good news: Certain foods can help fight inflammation.[ing] Regulates and reduces the body’s inflammatory response[ing] There is a risk of developing “…chronic diseases” related to inflammation, Gervacio said. Read on to find out our experts’ favorite anti-inflammatory foods to add to your diet as soon as possible.
berries
When it comes to anti-inflammatory foods, Gervasio says berries such as blueberries, strawberries and raspberries are “at the top of my list.” They are rich in powerful antioxidants like anthocyanins and quercetin, which help “scavenge free radicals in the body,” and quercetin protects cells from oxidative damage that can cause inflammation. She explains that it helps protect them. (Note: Free radicals are unstable atoms that can damage cells and cause disease and aging.)
Berries also contain vitamin C, “a well-known antioxidant that helps neutralize free radicals,” Galvacio says.
leafy vegetables
Leafy greens like spinach, kale, and Swiss chard are “rich in vitamins, minerals, and antioxidants like quercetin and beta-carotene, which have anti-inflammatory properties,” Sabato says. It’s also rich in fiber, which helps keep your gut microbiome healthy. “A balanced gut microbiome leads to reduced inflammation,” explains Gervasio.
Green Tea
“Green tea is considered an excellent anti-inflammatory food because it is rich in bioactive compounds, particularly catechins, which have been studied for their anti-inflammatory properties,” says Gervasio. She explains that epigallocatechin gallate (EGCG), the most abundant catechin in green tea, works by inhibiting certain enzymes and pathways involved in inflammation.
nuts and seeds
Want an anti-inflammatory snack? Eat a handful of a mix of nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, says Sabato. They’re a “good source of healthy fats, fiber, and antioxidants,” which can help reduce inflammation and improve overall health.
extra virgin olive oil
Extra virgin olive oil is rich in monosaturated fat and is known for containing the anti-inflammatory compound oleocanthal, Sabato explains. If a recipe calls for cooking oil, choose a healthy oil. (Extra virgin olive oil is also a staple of the Mediterranean diet, which is super healthy and anti-inflammatory.)
turmeric
Need a little spice in your life? Turmeric contains curcumin, which Sabato describes as a “powerful anti-inflammatory compound.” Curcumin “has been shown to reduce inflammation and may help reduce inflammatory conditions such as arthritis,” she explains.
Ginger
Ginger is known for its many health benefits, from easing nausea and cramps to improving digestion, so it’s no surprise that this versatile food can also help relieve inflammation. “Ginger contains gingerol, a bioactive compound with anti-inflammatory and antioxidant properties,” Sabato asserts. She recommends adding it to dishes or taking it as a ginger tea to reduce inflammation.
garlic
Not only does garlic taste great, it also helps fight inflammation thanks to sulfur compounds that have anti-inflammatory properties, Sabato explains.
whole grain
Replace white bread with whole wheat, brown rice, quinoa, or old-fashioned oats. These foods are rich in fiber and antioxidants, which can help lower inflammation levels in the body, Sabato says.
How to fight inflammation in the body
While maintaining a healthy diet is important to reducing inflammation, Gervasio says your overall lifestyle also plays an important role in reducing inflammation. She recommends exercising regularly as another way to avoid harmful levels of inflammation.
And of course, there are many things you can do yourself to avoid or reduce chronic inflammation, but be sure to consult your doctor if the problem persists and doesn’t improve.
An earlier version of this story was published in 2012.
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