How Anti-Inflammatory Foods Support Wellness
Inflammation is the main culprit responsible for a long list of problematic health conditions, including heart disease, high blood pressure, and rheumatoid arthritis. Sustained inflammation also impacts weight loss by impacting metabolic function. This cycle then repeats itself as obesity can cause additional inflammation.
One of the most significant markers of inflammation in the body is C-reactive protein. High levels of this protein are a sign of chronic inflammation, which can lead to many of the above health concerns.
Food is medicine, so an anti-inflammatory diet for weight loss can reduce inflammation markers in the body while improving your metabolic health and overall wellness. When paired with healthy habits and routines, choosing anti-inflammatory foods for weight loss will make it easier for you to reach your goals.
10 Great Foods with Anti-Inflammatory Properties
Simple changes like substituting fish for processed meats can go a long way toward reducing inflammation in the body. From fresh veggies to even some sweet treats, there are many excellent options when incorporating anti-inflammatory foods for weight loss and wellness. As you build an anti-inflammatory diet for weight loss, you can turn to some of the following choices.
1. Berries
All of them! Strawberries, raspberries, blackberries, grapes, and blueberries should be staples in any anti-inflammation diet. These superfoods contain antioxidants called anthocyanins that fight inflammation and chronic diseases like heart disease, cancer, and diabetes. A small bowl of berries is also a wonderful snack option when you have a craving for something sweet but don’t want to dip into the junk food drawer.
2. Fatty Fish
Choosing fish over red meat for your next meal can be an excellent move for reducing inflammation. Fatty fish like salmon, sardines, herring, mackerel, and anchovies are chock-full of omega-3 fatty acids, which are powerful nutrients that reduce inflammation in the body.
Keep in mind that some fish can contain heavy metals like mercury, so be mindful about your intake. Opt for wild-caught species, as they tend to have less mercury than farm-raised fish.
3. Healthy Fats
The word fat isn’t always a bad thing. In fact, certain fats, like monounsaturated and polyunsaturated fats, are excellent for your health and reduce inflammation. Healthy fats like avocados and extra virgin olive oil are key parts of what makes the Mediterranean diet so beneficial. One of our favorite anti-inflammatory food tricks is to replace butter on toast with avocados.
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 significant amount of anti-inflammatory polyphenols called epigallocatechin3-gallate (EGCG). This polyphenol reduces proinflammatory cytokine production, reducing levels of c-reactive protein.
5. Peppers
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 flavonoid found in plants, which can reduce damage in people with sarcoidosis, an inflammatory disease.
6. Mushrooms
Mushrooms contain nutrients like selenium, phenols, and other antioxidants that ease inflammation in the body. Studies show that cooking mushrooms reduces their anti-inflammatory effects, so we recommend eating mushrooms raw or lightly cooked.
There are many mushroom options you can choose from, too. Consider including common portobello or shiitake mushrooms in meals or salads. You can also find supplements with options like cordyceps, lion’s mane, reishi, and Chaga mushrooms.
7. Leafy Greens
Leafy greens have a long list of nutrients, including vitamin A, vitamin K, vitamin D, and we could keep on going. These vitamins have been shown to fight inflammation while providing other benefits like supporting a healthy immune system. Many leafy greens also contain omega-3 fatty acids, known for their anti-inflammatory properties.
Great examples include spinach, kale, arugula, and mustard greens, among others. Add these leafy greens into your daily routine by steaming them for a dinner side or putting together a delicious salad.
8. Dark Chocolate
Finally! A dessert makes the list! Yes, dark chocolate contains antioxidants that reduce inflammation in the body and lead to healthier aging. Dark chocolate is also thought to reduce the risk of heart disease. You can thank the flavanols found in chocolate for all the good they do.
9. Tomatoes
This fruit (sorry, they aren’t vegetables) is high in lycopene, an antioxidant with anti-inflammatory properties. Tomatoes are also high in nutrients like vitamin C and beta carotene, other antioxidants that contribute to their anti-inflammatory properties.
One study even points out that tomatoes may be good for your gut microbiome, which supports healthy digestion. All together, tomatoes make for an excellent addition to your diet.
10. Cherries
This tiny fruit is more than just a sundae topper—it 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. Turn to cherries as a healthy and sweet mid-day snack.
A Holistic Approach To Weight Loss re:vitalize programs address both body and mind, empowering you with the foods, tools, and habits you need for long-term weight loss success.
Health Benefits of Anti-Inflammatory Foods
The benefits of eating anti-inflammatory foods don’t stop at reducing inflammation—they have so many other advantages to offer as well. Many foods with anti-inflammatory properties are also rich in antioxidants, vitamins, minerals, fiber, and other nutrients.
Some of the other benefits of anti-inflammatory foods include:
- Heart health – Anti-inflammatory foods also promote healthy blood pressure and cholesterol levels, which contribute to a healthy heart.
- Joint and muscle health – Anti-inflammatory foods promote long-term joint and muscle health by reducing inflammation inside the joints and muscles, which is especially beneficial for conditions like rheumatoid arthritis.
- Gut health – Your gut is full of important healthy bacteria. Anti-inflammatory foods promote the health of your gut microbiome and support healthy digestive function.
- Skin health – Inflammation is a key contributor to conditions like acne and eczema. A diet with anti-inflammatory foods can promote clear and healthy skin.
- Immunity boost – Nutrients like vitamin C also support your immune response, helping to defend you against stubborn colds and other illnesses.
Of course, the other key benefit is healthy weight management. These foods promote your metabolic health, helping your body turn food into energy more efficiently and reduce weight gain.
Anti-Inflammatory Foods vs. Supplements
Many of the benefits of anti-inflammatory foods can also be found in certain supplements. Supplements provide a convenient way to provide your body with extra support and have a more concentrated version of the food’s anti-inflammatory compounds.
On the flip side, many anti-inflammatory foods also offer a range of vitamins, minerals, and phytonutrients that you can only obtain by eating the foods themselves. By sticking to the foods themselves, you’re better equipped to receive their additional benefits.
The one disadvantage of supplements is that they fall short on these additional benefits. That doesn’t mean supplements are unhelpful. Choosing the right supplements can be an additional great resource to have in your weight loss arsenal, especially if you have a well-rounded diet already or are just looking for other ways to incorporate anti-inflammatory compounds.
Some popular examples of anti-inflammatory supplements include:
- Fish oil
- Green tea extract
- Turmeric
- Curcumin
- Ginger extract
- Mushroom blends
Including both anti-inflammatory foods and supplements in your daily routine is a great way to support your weight loss and wellness journey. At re:vitalize, we have a wide collection of natural, clinically tested supplements to choose from based on your unique needs.
Ultimately, the best approach for anyone will depend on their personalized needs and medical advice, so always consult your healthcare provider before adding new supplements to your daily routine.
Shape Your Meal Plan with re:vitalize Weight Loss and Wellness
Inflammation is a key contributor to weight gain, so knowing which foods offer anti-inflammatory properties empowers you to build a plan that boosts your progress to your weight loss goals. By also adding other nutritious foods and the right supplements, you’ll be well-equipped to pursue sustainable, long-lasting weight loss.
At re:vitalize weight loss and wellness, we’ll empower you with the tools and support you need to build a meal plan that promotes your weight loss with anti-inflammatory whole foods. Using our BioScan™ technology, we’ll highlight foods that are optimal for your weight loss and overall well-being based on your body’s unique needs.
re:vitalize members also have access to 80+ great recipes as part of our member resource portal to help them build a meal plan that tackles inflammation, promotes weight loss, and supports holistic wellness. Schedule an initial consultation to learn more about all the benefits of our programs.
