Do you know you don't have to eat less? You just need to eat better. Your body isn't made for starving; you only need to give it the right fuel, and boom, it will work like a fire engine!
Recently, inflammatory conditions like joint pain, heart disease, cancer, and autoimmune diseases have been on the rise (1). Scientists have been saying for a long time that the solution to your inflammatory conditions isn't at the pharmacy; it's lying right in your food cabinet.
Anti-inflammatory foods have been proven to reduce your body's inflammation, relieve joint pain, rejuvenate your skin, and boost your immune system. But what are the best anti-inflammatory foods for you? Let's find out!
Here, we bring you a list of 5 best anti-inflammatory foods to eat today. So let's get started!
What are the 5 Best Anti Inflammatory Foods?
Until now, you might have heard about the delicious flavor olive oil brings to your meals. But do you know about its anti-inflammatory powers? Packed with heart-healthy monounsaturated fats and potent antioxidants, olive oil reduces inflammation and protects heart health.
A study published in the BioMed Central Journal has said that regular olive oil consumption reduces the risk of heart disease by 48%. So, if you love your heart, you have to love olive oil (2).
Fatty fish, like salmon and mackerel, are rich in omega-3 fatty acids - a substance that provides energy to the body and also lowers inflammation.
A 2021 study conducted in Italy has shown that regularly enjoying fatty fish can significantly reduce inflammation and reduce the progression of heart diseases (3).
If you're like me and love eating fruits, this part will be your favorite. American dietary guidelines suggest eating 2-4 servings of fresh fruits daily to stay healthier!
Fruits are also filled with antioxidants and anti-inflammatory substances that boost your immunity and rejuvenate your skin. These are not mere talks; these facts are backed by scientific evidence.
For example, a 2018 literature review published in The American Journal of Clinical Nutrition has shown that the compounds present in fruits can help fight inflammation in our bodies and enhance cellular immunity (4).
Leafy Green Vegetables:
Green vegetables are one of the best anti-inflammatory foods. Veggies like spinach, kale, and Swiss chard contain antioxidants, vitamins, and minerals. These compounds fight free radicals and reduce inflammation throughout your body.
Scientific studies have also highlighted the anti-inflammatory role of green leafy vegetables, making them a top-notch anti-inflammatory food (5), (6).
Beans like black beans and lentils are packed with fiber and phytonutrients that help soothe inflammation (7). On the other hand, nuts are rich in omega-3 fatty acids and antioxidants, working together to lower inflammation in our bodies (8).
So, why not eat a handful of nuts and beans instead of junk food when craving snacks?
A Quick Recap
Here, we have explained the 5 best anti-inflammatory foods for you with their potential benefits. One thing you should always remember is that whatever diet you follow will show results only when you make lifestyle changes as well. I mean, diet should not be confined to what you eat; you should adopt it like a lifestyle. Maintain a physically active routine, eat healthy, and avoid junk food. Remember, making mindful decisions about what you eat does make a difference.
References
1. Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
2. Guasch-Ferré, M., Hu, F. B., Martínez-González, M. A., Fitó, M., Bulló, M., Estruch, R., Ros, E., Corella, D., Recondo, J., Gómez-Gracia, E., Fiol, M., Lapetra, J., Serra-Majem, L., Muñoz, M. A., Pintó, X., Lamuela-Raventós, R. M., Basora, J., Buil-Cosiales, P., Sorlí, J. V., Ruiz-Gutiérrez, V., … Salas-Salvadó, J. (2014). Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study. BMC medicine, 12, 78. https://doi.org/10.1186/1741-7015-12-78
3. Costabile, G., Della Pepa, G., Vetrani, C., Vitaglione, P., Griffo, E., Giacco, R., Vitale, M., Salamone, D., Rivellese, A. A., Annuzzi, G., & Bozzetto, L. (2021). An Oily Fish Diet Improves Subclinical Inflammation in People at High Cardiovascular Risk: A Randomized Controlled Study. Molecules (Basel, Switzerland), 26(11), 3369. https://doi.org/10.3390/molecules26113369
4. Hosseini, B., Berthon, B. S., Saedisomeolia, A., Starkey, M. R., Collison, A., Wark, P. A. B., & Wood, L. G. (2018). Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis. The American journal of clinical nutrition, 108(1), 136–155. https://doi.org/10.1093/ajcn/nqy082
5. Settaluri, V. S., Al-Mamari, K. M., Al-Balushi, S. I., Al-Risi, M. K., & Ali, M. B. (2015). Review of biochemical and nutritional constituents in different green leafy vegetables in Oman. Food and Nutrition Sciences, 06(09), 765–769. https://doi.org/10.4236/fns.2015.69079
6. Gunathilake, K. D. P. P., Ranaweera, K. K. D. S., & Rupasinghe, H. P. V. (2018). In Vitro Anti-Inflammatory Properties of Selected Green Leafy Vegetables. Biomedicines, 6(4), 107. https://doi.org/10.3390/biomedicines6040107
7. Mullins, A. P., & Arjmandi, B. H. (2021). Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients, 13(2), 519. https://doi.org/10.3390/nu13020519
8. Defilippis, A. P., Blaha, M. J., & Jacobson, T. A. (2010). Omega-3 Fatty acids for cardiovascular disease prevention. Current treatment options in cardiovascular medicine, 12(4), 365–380. https://doi.org/10.1007/s11936-010-0079-4
