10 Foods you can eat to prevent and avoid inflammation

10 Foods you can eat to prevent and avoid inflammation

Anti-inflammatory foods are a good tool to ward off inflammation and potentially prevent serious conditions.

Bloating or inflammation is a normal reaction of your body fighting virus or an injury. When inflammation is chronic it can lead to more serious conditions such as arthritis and multiple sclerosis. Luckily, we can use food to help fight inflammation –always make sure you consult a doctor if you suffer from inflammatory disease to see if these foods are safe for you.

1. Blueberries

1. Blueberries

All nutritionists agree that they are potent antioxidants that protect all systems in the body, including muscles important for cardiovascular health, brain health and muscle recovery. They are also rich in vitamins and minerals that can help ward off heart disease and cancer. Include it in smoothies, yogurt or even to top your toast! They are packed with antioxidants and anti-inflammatory nutrients.

2. Pineapple

2. Pineapple

The enzyme bromelain has made pineapple a food known for its anti-inflammatory properties. They are packed with water and fiber and it makes a suitable snack or dessert.

3. Garlic

3. Garlic

Garlic is amazing for fighting off bacteria, fungi and viruses, it reduces cholesterol and blood pressure and it has amazing antioxidant properties. This makes it a staple to reduce inflammation, just make sure not to overcook it to reap all its benefits.

4. Chocolate

4. Chocolate

Dark chocolate, at least 70% cocoa chocolate, when eaten in small quantities can help reduce inflammation thanks to polyphenols –a compound that has antioxidant properties and fights free radicals.

5. Olive oil

5. Olive oil

Among many other benefits to olive oil, it is packed with phenols –antioxidant components– that have an anti-inflammatory effect. Make sure to consume about a teaspoon a day of virgin olive oil in your regular diet.

6. Salmon

6. Salmon

Not only is salmon rich in omega-3 fatty acids, which has been proved to help reduce the risk of heart disease, cancer, depression, and cognitive function issues, but it is also packed with omega-3 fatty acids that have shown to reduce inflammation.

7. Avocado

7. Avocado

Avocados make you feel satiated for hours, they are a joy to eat and they are highly nutritious. Half a cup of avocado contains about 5 grams of fiber, along with healthy fat, vitamins K, E, and C, and folate –monosaturated fatty acids and antioxidants present in avocadoes help reduce inflammation.

8. Almonds

8. Almonds

Not only are they super nutritious, but they are also high in protein and good fats –great to offset hunger for longer. In fact, studies have found that eating about 30 almonds a day reduces stomach fat and leg fat while protecting your heart at the same time. On top of that, they have anti-inflammatory and antioxidant properties.

9. Chia seeds

9. Chia seeds

Chia seeds are one of the best sources of fiber, they are high in calcium and magnesium, loaded with omega-3s and antioxidants. Top salads, smoothies, yogurt –or just about everything– with chia seeds to boost omega-3 fatty acids and antioxidants and ward off inflammation.

10. Apples

10. Apples

They are an amazing source of fiber, vitamin C, antioxidants and quercetin. Quercetin is a flavonoid that has anti-viral, anti-inflammatory and anti-bacterial properties that help the immune system. Easy to take on the go, they are an excellent choice for those who are in a rush in the mornings.

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Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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