Types of Nuts
Nuts are a beneficial source of healthy fats and anti-inflammatory properties. Especially almonds, which are rich in fiber, calcium, and vitamin E. Walnuts contain alpha-linolenic acid, a type of omega-3 fatty acid. Most nuts also contain antioxidants that help the body fight and heal inflammation-induced damage.
Leafy Greens
Leafy greens are excellent anti-inflammatory foods. This is because they are generally lower in sugar than fruits. Some leafy greens such as kale and spinach are also rich in vitamin K, which can reduce the risk of developing certain chronic diseases.
You should also eat cruciferous vegetables like cabbage, white cauliflower, and green cauliflower. These are the types of vegetables commonly used in Sardinia, Italy – one of the Blue Zones in the world. They are packed with nutrients like vitamin A and C, as well as beneficial polyphenols with antioxidant benefits.
Pure Olive Oil
This is a key component of the Mediterranean diet, known for its strong anti-inflammatory properties. To maximize the anti-inflammatory benefits, look for pure olive oil. They are often richer in phytochemicals, antioxidants, and can help prevent chronic diseases.
Fish
Fish, especially fatty fish like salmon, tuna, and trout, are rich in omega-3 fatty acids. Omega-3 fatty acids have been known to reduce the risk of heart disease, lower cholesterol levels, and combat inflammation.
In particular, both important omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fish.
A study reported that wild salmon, mackerel, trout, and tuna all have high levels of omega-3 fatty acids. Among them, wild Alaskan salmon and North Atlantic mackerel are especially high in omega-3 fatty acids due to their natural diet and cold living environment, which enhances this healthy fat.
But if you don’t like eating fish, you can also supplement omega-3 through fish oil.
Spices
Spices have excellent anti-inflammatory properties. As a general rule, the stronger the aroma and flavor of the spice, the better its anti-inflammatory characteristics.
Some examples of spices are turmeric, black pepper, cinnamon, ginger, and garlic. For instance, the sulfur compounds in garlic help stimulate the immune system and limit the body’s inflammatory response.
Pigmented Fruits
Fruits are essential for health and can help reduce inflammation. Particularly, fruits with high levels of pigments such as blueberries, cranberries, and grapes have phytochemicals responsible for producing pigments like anthocyanins, which have anti-inflammatory effects.
In addition, you should also eat fruits with seeds such as apples, pomegranates, cherries, and peaches.
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