Believe it or not, inflammation in the body is one of the root causes of chronic disease, and it can manifest itself in many ways. Inflammation is a major player in diseases like cancer, diabetes, arthritis, heart disease, and high blood pressure. It is often caused by stress, lack of sleep, excess weight, a sedentary lifestyle, toxins, and poor dietary choices. Lifestyle adjustments like eating whole foods, maintaining a proper sleep schedule, and exercising can make a huge impact on reducing inflammation in the body. Take a look at our top ten anti-inflammatory foods that you should incorporate into your diet to combat the risk of disease.
All of them! Strawberries, raspberries, blackberries, boysenberries, and blueberries should be staples in any anti-inflammation diet. These superfoods contain antioxidants called anthocyanins that fight chronic disease and inflammation.
2. Fatty Fish
Fatty fish like salmon, sardines, herring, mackerel, and anchovies are chock-full of omega-3 fatty acids, which are powerful antioxidants that reduce inflammation in the body. Keep in mind that fish can be loaded with heavy metals, so try not to go overboard. Opt for wild-caught species, as they tend to have less mercury than farm-raised fish.
3. Healthy Fats
Avocados and extra virgin olive oil are great sources of healthy fats that inhibit inflammation. One of our favorite anti-inflammatory food tricks is to replace butter on toast with avocados. Yum!
4. Green Tea
Out of the many varieties of teas, green tea has the most anti-inflammatory benefits. Green tea uses unoxidized tea leaves (as opposed to oxidized tea leaves) which contain a high amount of anti-inflammatory polyphenols called epigallocatechin3-gallate (EGCG). This polyphenol reduces proinflammatory cytokine production.
All varieties of bell peppers and chili peppers are loaded with vitamin C and antioxidants that reduce inflammation symptoms. However, bell peppers really pack a punch! This anti-inflammatory food contains quercetin, a falavoid found in plants, which can reduce damage in people with sarcoidosis, an inflammatory disease.
Mushrooms contain phenols and other antioxidants that ease inflammation in the body. Studies show that cooking mushrooms reduces their anti-inflammatory properties, so we recommend eating mushrooms raw or lightly cooked.
This fruit is another great source of anthocyanins, which reduce inflammation and protect against heart disease, cancer, and diabetes.
8. Dark chocolate and cocoa
Finally! A dessert makes the list! Yes, dark chocolate contains antioxidants that reduce inflammation in the body. Dark chocolate is also suspected of reducing the risk of disease, thus leading to healthier aging. You can thank the flavanols found in chocolate for all the good they do.
This fruit (sorry, they aren’t vegetables) is high in vitamin C and potassium. Tomatoes also contain lycopene, an antioxidant with anti-inflammatory properties.
This tiny fruit has a huge benefit! Cherries are powerful anti-inflammatory foods that are rich in antioxidants, like anthocyanins and catechins. These antioxidants fight inflammation and reduce the risk of heart-related diseases.
Hopefully, this list of anti-inflammatory foods shows you that it’s easy to incorporate delicious and nutrient-rich foods into your diet as you try to lose or maintain weight. For more tips on how to start an anti-inflammation diet and lose weight, contact Revitalize Weight Loss & Wellness to schedule a free consultation. Our revolutionary approach to weight loss will help you take back control of your life and feel your best.
Curious as to which foods are best for YOUR body? Schedule a no-obligation consultation here to learn more about re:vitalize’s Bioscan™ technology which removes the guesswork out of which foods are optimal for weight loss and wellness for your unique biological makeup.
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