Inflammation is the body's natural reaction to germs, toxins, injury, or infection. While this response is normal, persistent inflammation is not. The body produces inflammatory cells and cytokines to protect itself, which can cause temporary pain, redness, and swelling. However, in some cases, chronic inflammation lingers beyond the initial response and may manifest as fatigue, fever, depression, weight gain, and other symptoms.
Just to clarify, an anti-inflammatory diet is all about eating foods that assist in minimizing long-term inflammation in the body, as stated by registered dietitian Marisa Moore. She mentions that this kind of diet is linked to health issues including heart disease, Alzheimer's disease, diabetes, rheumatoid arthritis, and certain types of cancer.
"Many popular diets, including the Mediterranean diet, the DASH diet, and Dr. Weil's anti-inflammatory diet, are associated with anti-inflammatory benefits," states registered dietitian Kylie Sakaida. Foods rich in antioxidants significantly contribute to reducing inflammation by neutralizing free radicals and moderating the body's pro-inflammatory responses, promoting a more balanced immune system.
Salmon and sardines are rich in omega-3 fatty acids, which are crucial for combating inflammation. These nutrients help regulate the body's inflammatory responses, according to Wilson. Including fatty fish such as mackerel and tuna, as well as flaxseeds, chia seeds, and a variety of nuts, can ensure you get your daily omega-3 intake.
Boost your afternoon with green tea.
Dr. Andrew Weil suggests opting for green tea due to its rich antioxidants, making your iced matcha even more enticing. The abundance of catechins in green tea is believed to combat inflammation, especially if you enjoy matcha, a potent and top-quality green tea powder."
Berries
Embracing the berry-girl lifestyle goes beyond a mere cosmetic choice; it's a holistic way to restore balance to your body and combat oxidative stress. Raspberries, blackberries, and blueberries are packed with protective phytonutrients recommended by Dr. Weil for their anti-inflammatory properties. Moreover, these fruits are not only delicious but also effortlessly versatile, perfect for snacking, blending into smoothies, or adding as toppings to salads.
Whole grains like oats, quinoa, and brown rice are rich in fiber, vitamins, and minerals, which are believed to lower inflammation by balancing gut pH and permeability. A healthy gut contributes to improved brain function and is associated with reduced risks of chronic diseases such as type 2 diabetes and cardiovascular issues.
Turmeric stands out among numerous herbs and spices known for reducing inflammation, largely due to its polyphenol curcumin, the active compound in its root. Whether in a golden-milk latte, sprinkled over salads, or seamlessly blended into daily cooking, turmeric offers immediate immune support and aids digestion, thanks to its potent antioxidant properties.
Extra-virgin olive oil
While seed oils might not be ideal for your diet, extra-virgin olive oil can help you achieve a life free from undue inflammation. This oil is rich in healthy fats and has been shown to decrease inflammatory markers due to its antioxidants, particularly oleocanthal.