Eating a diet that helps to reduce inflammation is important for maintaining good overall health. It can help protect against various diseases, speed up recovery from illness, and improve your energy levels. Luckily, there are plenty of low-inflammation foods you can add to your diet in order to get these health benefits.
Here are 10 of the best low-inflammation foods that you should consider adding to your diet:
Olive Oil
Olive oil has anti-inflammatory properties due to its high levels of polyphenols, which are antioxidants that help fight free radicals in the body. These compounds also help protect against heart disease and reduce cholesterol levels.
Olive oil is an excellent source of healthy fats and antioxidants that can help support a healthy immune system, reduce inflammation and lower cholesterol levels. Here are three easy ways to get more olive oil into your diet:
- Use it as a substitute for butter or margarine when cooking in order to give flavor without introducing unnecessary saturated fats.
- Drizzle some extra-virgin olive oil over salads, cooked vegetables or grains for added flavor and nutrition.
- Enjoy its integrity by using it as a dipping sauce for bread or mixed with seasonings as a substitution for traditional dressings or dips like mayonnaise or hummus.
By utilizing these three easy ways to get more olive oil into your diet, you can reap the many health benefits that come with consuming this nutritious oil!
Avocado
This powerhouse food is packed with healthy fats and other nutrients like fibre, vitamin K and folate, which all help support a healthy immune system and balanced hormones.
Even though avocado is a traditional snack food (love you, guacamole), it has recently become popular to eat in unconventional ways. Here are three unusual ways to enjoy avocados:
- Avocado Toast – Instead of using regular bread, try making your toast with slices of avocado for a nutritious and delicious meal. Top it off with some smashed chickpeas and spices of your choice for even more flavor!
- Avocado Smoothie – Whip up an easy smoothie by blending together frozen bananas, almond or coconut milk, some greens and mashed avocado for a nutrition-packed drink.
- Avocado Chocolate Mousse – Put a twist on the traditional dessert by combining melted dark chocolate, mashed avocado and honey in order to create a rich and creamy mousse that’s free from dairy yet still decadent enough to satisfy any sweet tooth!
Whether you’re looking for something quick on-the-go or a decadent treat, adding avocado into your diet can make all the difference!
Leafy Greens
Leafy green vegetables like spinach, kale and Swiss chard are rich in vitamins A and C as well as magnesium, potassium and iron which all contribute to reducing inflammation in the body.
When cooking, you may want to add some healthy fats like olive oil or ghee to provide flavor and ensure fat soluble vitamins like A will be easily absorbed into your system
Berries
Berries such as strawberries, raspberries and blueberries have powerful anti-inflammatory properties due to their antioxidant content (polyphenols). They are also high in fibre and low in sugar which makes them a great addition to any meal or snack!
Some people think berries are expensive, especially out of season (which is usually Spring and Summer in the Northern hemisphere and Fall and Winter in the Southern hemisphere). Don’t hesitate to buy frozen berries. You can thaw them and mix them with unsweetened yogurt or cottage cheese for a protein punch.
You can add some to smoothies with your avocado as well
Salmon
Rich in omega-3 fatty acids, salmon is an excellent source of lean protein while providing anti-inflammatory benefits. Choose wild caught over farmed varieties whenever possible for maximum nutrient density.
Many people are afraid to cook fish since they think it’s difficult. Fish does require your attention, but the good news is that it cooks up quickly for a fast and healthy meal. You could make salmon for lunch with spinach and brown rice.
Be sure to season the fish with salt, pepper and herbs before cooking. This will give the salmon extra flavor and help prevent it from drying out during cooking. Salmon should be cooked until it’s just barely done as overcooking it can make it dry out quickly. Let the fish rest before serving. It won’t need long.
With these simple tips, you can confidently create delicious dishes with freshly cooked, succulent salmon!
Nuts & Seeds
Almonds, walnuts, flaxseeds and chia seeds are all full of essential vitamins, minerals and omega-3s which all contribute towards reducing inflammation throughout your body. Enjoy them as snacks or sprinkle them into meals such as salads or smoothies for added nutrition!
If you use flaxseeds, you need to grind them up before you consume them, otherwise they’ll just pass straight through. Many people use coffee bean grinders or a mortar and pestle. Then you can add them into your meal.
Turmeric
The active compound curcumin (found in turmeric) has powerful anti-inflammatory effects due to its ability to inhibit prostaglandin synthesis toxin release from activated macrophages . Try adding this warming spice into soups or stews for an immunity boost!
Some people feel that if you take it as a supplement, you should look for one that’s made with black pepper for better absorption.
Garlic
Garlic is a powerful medicinal herb known for its anti-bacterial properties but it’s also known for being able to reduce inflammation thanks to its active ingredients like Allicin and sulphur compounds.
Garlic is an inexpensive and easy-to-find ingredient with many health benefits. It can be used to boost immune health, improve digestion and circulation, and even reduce inflammation. Here are some of the main benefits of using garlic for health:
- Boosts Immune System– Garlic contains high levels of compounds such as allicin which help support your body’s natural defenses.
- Good for Digestion– The high fiber content in garlic helps keep your digestive system running smoothly.
- Decreases Inflammation– Garlic contains anti-inflammatory properties which can help reduce pain and swelling associated with joint disorders or other chronic conditions.
- Improves Circulation– The antioxidants in garlic work to increase the flow of oxygenated blood throughout the body which helps improve overall energy levels.
By adding just a few cloves of garlic to your diet each day, you can reap all of these amazing health benefits!
Tomatoes
Tomatoes contain lycopene , an antioxidant that helps reduce inflammation by neutralizing harmful free radicals in the body. Cooked tomatoes especially have high concentrations of lycopene so try adding cooked tomatoes into salads or pasta dishes wherever possible!
Ginger
Another potent medicinal herb is ginger , another root vegetable with numerous health benefits including reduced inflammation due to its active ingredient gingerol . Why not try making some homemade ginger tea by simmering grated ginger root with boiled water?
Eating a diet rich in these low-inflammation foods will provide your body with many essential nutrients that can help maintain a healthy balance throughout your whole system! Start by incorporating some of these nutritious foods into your everyday meals for optimal health benefits!
