Certain foods are known for their ability to reduce inflammation and promote better health.
Fatty fish like salmon and mackerel, rich inomega-3 fatty acids, are particularly effective.
Almonds provide healthy monounsaturated fats and vitamin E, while blueberries are packed withantioxidantsthat help protect cells from damage.
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To reduce inflammation quickly, focus on ananti-inflammatory dietand avoid foods that worsen the condition.
Sugary snacks, fried foods, and refined carbs can increase inflammation and should be minimized.
Theyre also rich in magnesium and plant protein.
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In research studies, eating almonds has been associated with a lower risk of heart disease.
They may improve the balance of fatty acids in your blood.
Almonds can also give you a “full” feeling.
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Avocados
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The avocado is an anti-inflammatory food that is rich inheart-healthy fats.
It’s also a good source ofmagnesium, fiber, andpotassium.
They’re low in sodium and rich with polyphenols that work as antioxidants.
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In addition to promoting heart health, avocados have been shown to improve memory and attention in older adults.
They may also help protect againstAlzheimer’s disease.
Broccoli
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Broccoliis a member of the cruciferous family of vegetables.
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It’s high in phytochemicals calledglucosinolates.Phytochemicalsare plant-based antioxidants.
It’s easy to get more of this anti-inflammatory food into your diet because it’s so versatile.
Broil it, boil it, or eat it raw with a drizzle of olive oil.
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Blueberries
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Blueberriesare known for their rich polyphenol content.
They trigger antioxidant activity and may help to prevent cancer and heart disease.
Anthocyanins in blueberries may protect against diabetes, too.
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One study showed that blueberry and cranberry consumption was associated with significantly reducedfasting blood glucose.
A powerful antioxidant, beta-carotene is converted to vitamin A in the body.
This vitamin is essential for your health.
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Carrots also containzeaxanthinand lutein.
That’s important because obesity is a risk factor for heart disease, diabetes, and some cancers.
On top of that, it’s low in sodium and calories.
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Kalecontainsglucosinolatesthat may help prevent cancer.
Its lutein andzeaxanthincontent may help lower your risk ofcataractsandmacular degeneration.
Lutein may also protect againstatherosclerosis, a buildup of hard plaque in your blood vessels.
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It’s rich in monounsaturated fats that are good for your blood vessels.
It also has polyphenols that work to protect the cells in your body.
Olive oil helps to reduce inflammation.
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It lowers cholesterol, and its polyphenols may help prevent some cancers.
Oranges
Orangesare a great source of vitamin C and potassium.
They also contain fiber, calcium, andfolate.
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The fiber and folate in oranges may help keep your heart healthy.
Vitamin C is essential for immune system function.
It also builds strongconnective tissueand keeps blood vessels healthy.
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As a pop in of polyphenol, these flavonoids have anti-inflammatory and antioxidant properties.
Salmon
Salmon contains omega-3 fatty acidsmore than any other pop in of fish or seafood.
Studies suggest people who eat more of these fatty acids may be less likely to developdry eyes.
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Spinach also gives you iron, vitamin K, and folate.
It is very low in calories, so it may help with weight loss.
Strawberries
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Strawberries are low in calories and high in fiber.
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Sweet Potatoes
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Sweet potatoesare rich in vitamins and minerals.
Like most orange-colored vegetables, they’re high in vitamin A and beta-carotene, a potent antioxidant.
Varieties with more purple flesh provide a boost in anthocyanins.
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Sweet potatoes are also an excellent source of vitamins C and K, potassium, and B complex vitamins.
They have plenty of fiber and aren’t too high in calories.
Swiss chard leaves contain fiber but are low in calories.
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Research shows this plant may haveflavonoidsthat work as antioxidants to lower inflammation.
They contain monounsaturated and omega-3 fatty acids that are good for your heart.
And, they are known to have anti-cancer and anti-diabetes effects.
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Walnuts are energy-dense, so you may need to watch your portion size.
Even though they are high in calories, a handful can help you feel full longer.
In that way, they may actually help you to lose weight while they fight inflammation.
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Lycopeneis the most widely studied cancer-fighting antioxidant in tomatoes, but it’s not the only one.
Studies show that capsaicin can help lower cholesterol, improve blood sugar levels, and reduce high blood pressure.
Red peppers also have antioxidant and antimicrobial properties, protecting against infections and supporting overall immune health.
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They also have properties that help protect against infections and support liver health.
Resveratrol, found in grape skins, is especially beneficial for its heart-protective and brain-boosting properties.
Flavonoids likequercetinandcatechinsenhance cardiovascular health, strengthen the immune system, and reduce inflammation.
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Turmeric also supports liver function by removing toxins and protecting cells from harmful free radicals.
However, since dark chocolate is high in calories, its best to enjoy it in moderation.
They may also supportarthritisrelief, diabetes management, and brain health.
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What Foods Cause Inflammation?
Inflammatory foods to avoid include:
Of course, all things are best enjoyed in moderation.
When choosing how to eat, aim for balance and be patient with yourself.
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Eating more anti-inflammatory foods can improve your overall health, but its okay to indulge once in a while.
What matters most is being consistent and making healthy choices the majority of the time.
Summary
What you eat can help to reduce the inflammation in your body.
Dark leafy greens, dried beans, and brightly colored fruits and vegetables contain plant-based nutrients that fight inflammation.
So do healthy sources of fat such as avocados, nuts, olive oil, and salmon.
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