The best anti-inflammatory foods you should eat

Inflammation might help your body defend itself from infection and injury but chronic inflammation can lead to disease. Stress, low activity levels, and foods that cause inflammation can increase this risk. Some studies suggest that some foods can help decrease chronic inflammation. Here are 10 anti-inflammatory foods.

1. Berries

Berries are fruits packed with fiber, vitamins, and minerals. They contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.

2. Avocados

Avocados are packed with potassium. They also contain magnesium, fiber and heart-healthy monounsaturated fats. These all help lower cholesterol, which is linked to a reduced risk of cancer.

3. Fatty fish

Fatty fish are great sources of protein and long-chain omega-3 fatty acids. They help reduce inflammation, which may lead to metabolic syndrome, heart disease, diabetes, and kidney disease. All types of fish contain some omega-3 fatty acids, but these fatty fish are among the best sources:

• salmon
• sardines
• herring
• mackerel
• anchovies

4. Green tea

You've probably heard that green tea is one of the healthiest drinks. It has many health benefits, including reducing your risk for heart disease, cancer, Alzheimer's disease, and obesity. These benefits are because of its antioxidant and anti-inflammatory properties, especially epigallocatechin-3-gallate (EGCG).

5. Broccoli

Broccoli is very nutritious. It’s in the same family as cauliflower, Brussels sprouts, and kale. Research has shown that eating a lot of these vegetables is associated with a decreased risk of heart disease and cancer.

6. Peppers

Bell peppers and chili peppers have vitamin C and antioxidants that have powerful anti-inflammatory effects. They also contain the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes. Chili peppers have sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging.

7. Mushrooms

Thousands of varieties of mushrooms exist worldwide, but only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms have few calories and are rich in selenium, copper, all of the B vitamins, phenols and other antioxidants that provide anti-inflammatory protection.

8. Grapes

Grapes contain anthocyanins, which have anti-inflammatory properties. Also, it may decrease the risk of several diseases, including heart disease, diabetes, obesity, alzheimer's disease, and eye disorders.

9. Turmeric

Turmeric is a spice that has a warm, earthy flavor and is used in curries and other Indian dishes. It contains curcumin, a powerful anti-inflammatory compound, which has received a lot of attention because it reduces inflammation related to arthritis, diabetes and other diseases.

10. Extra virgin olive oil

Extra virgin oil is one of the healthiest fats you can eat. It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.Studies show it has a reduced risk of heart disease, brain cancer, and other health issues.

That's it! I hope you found it super helpful!

If you have any questions or comments, feel free to reach out and let me know in our Instagram @actatea.health.