Inflammation is a leading cause of pain, discomfort and illness. Research has shown that, in some instances, following an anti-inflammatory diet could help individuals to manage symptoms, reduce inflammation and potentially help prevent chronic diseases. This article will explore the best anti-inflammatory foods to include in your diet for longer-term health benefits.
Superfoods for Super Healing: An Anti-Inflammatory Diet
The general recommendation for an anti-inflammatory diet is to focus on foods that are fresh, nutrient-dense and unprocessed and to limit refined or highly processed foods. Foods that are rich in antioxidants, fatty acids and other compounds that reduce inflammation can be classified as “superfoods”. Here are some of the best anti-inflammatory superfoods to include in your diet:
Fruits and Vegetables
Fruits and vegetables are an important part of an anti-inflammatory diet and should be consumed in abundance. Make sure to include a variety of dark, leafy greens like spinach, kale, and swiss chard, as well as brightly colored fruits like berries and apples which are high in antioxidants.
Nuts and Seeds
Nuts and seeds add essential fats, proteins and nutrients to an anti-inflammatory diet. The best nuts for inflammation are walnuts, almonds, and pistachios, as well as chia, hemp and flax seeds.
Revamp Your Diet for Optimum Health with Anti-Inflammatory Foods
Whole grains like quinoa, buckwheat, oats, and barley are key components of an anti-inflammatory diet. Also include other nutrient-dense grains such as amaranth and millet which are higher in protein and fiber.
Legumes and Beans
Legumes such as lentils, kidney beans, black beans, chickpeas, and split peas are high in fiber, protein and phytonutrients. All of these provide anti-inflammatory benefits.
Herbs and Spices
Herbs and spices are full of antioxidants and anti-inflammatory compounds that are effective for combatting inflammation. Some of the best anti-inflammatory herbs and spices include ginger, turmeric, garlic, cinnamon, oregano, and rosemary.
Following a diet based on fresh, unprocessed and nutrient-dense foods is one of the most effective ways to reduce inflammation in the body. This article has explored some of the best anti-inflammatory superfoods, including fruits and vegetables, nuts and seeds, fish, grains, legumes and beans, herbs and spices. Eating these foods regularly should help to reduce inflammation and provide other health benefits. Additionally, individuals should focus on moderating their intake of sugar, salt, unhealthy fat and processed foods in order to maintain a healthy and balanced diet.