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Inflammation can be both good and bad.
On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease [and/or] risk of heart disease [and other things].
Stress, inflammatory foods [and/or] low activity levels can make this risk even greater.
However, studies demonstrate that some foods can fight inflammation. Here are 13 anti-inflammatory foods:
1.) Wild Salmon is a great source of omega-3 fatty acids which help reduce inflammation in the body. Omega-3s also help prevent cognitive decline or Alzheimer's disease with aging. One serving of salmon contains over 20 grams of protein! Eating wild salmon is also environmentally friendly.
2.) Leafy Greens like spinach and kale are packed with antioxidants, vitamins, and minerals that help reduce inflammation. They're also low in calories and high in fiber, making them a great option for weight loss or management.
3.) Turmeric is a spice that has anti-inflammatory properties. Add it to your food or drink recipes for a delicious and healthful boost.
4.) Cherries are a natural source of anthocyanins, which are powerful antioxidants that help fight inflammation. Cherries have the highest concentration of anthocyanins of any fruit!
5.) Blueberries are another fruit rich in antioxidants, specifically anthocyanins, which help fight inflammation. They're also low in calories and high in fiber, making them a great option for weight loss or management.
6.) Avocado is full of antioxidant-rich monounsaturated fat that can help reduce inflammation. It's also high in protein, vitamin E, potassium, and magnesium which are all important to health. Plus they taste really good!
7.) Acai berries are packed with antioxidants that fight the free radicals responsible for cell damage and aging. They're also high in fiber which aids digestion and appetite control.
8.) Olive oil contains oleic acid which is known to reduce inflammation in blood platelets. A little bit goes a long way too -- just two tablespoons of olive oil has more than four times your daily recommended intake of omega-9.
9.) Coconut oil is known to have anti-inflammatory properties. It's full of medium-chain triglycerides which are metabolized more quickly for immediate energy rather than being stored as fat on the hips or belly.
10.) Avocado oil is high in monounsaturated fatty acids that can help reduce inflammation in the body. It also has a high smoke point of 500 degrees Fahrenheit, making it perfect for cooking at higher heat.
11.) Dark chocolate contains antioxidants that fight free radicals responsible for cell damage and aging. Be sure to buy dark chocolate -- any bar labeled "milk" is very low in cocoa content, which means it wouldn't be good for you!
12.) Green tea fights inflammation due to its antioxidant properties. Research shows that drinking 2-3 cups a day could reduce inflammation in the arteries and help prevent cancer, high blood pressure, diabetes, and heart disease.
13.) Almonds are high in monounsaturated fatty acids which can help reduce inflammation. They're also a great source of vitamin E antioxidants which aid against chronic diseases like cancer or arthritis. Eating 1-2 handfuls of almonds daily can also aid weight loss efforts due to their filling fiber content.
There's no way to avoid inflammation all together [stress/etc], but you might be able to work on reducing your risk by including these 13 anti-inflammatory foods into your diet more often!
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