10 Healthy Foods That You Can Eat To Fight Inflammation

1. Salmon

Salmon

Salmon is packed with the powerful omega-3 fatty acids, EPA and DHA. Salmon can reduce inflammation and lower risk for cancer, heart disease, asthma, and autoimmune diseases. But if salmon isn’t for you, you can try other fatty fish like mackerel, sardines and tuna. You can also try taking fish-oil supplements sold at vitamin stores.




2. Kale

Kale




Kale contains Vitamin K, an anti-inflammatory powerhouse. Vitamin K can also be found in other dark leafy greens like spinach or chard. A single cup of kale provides 10 percent of the recommended daily amount of anti-inflammatory omega-3’s.

3. Beets

Beets

Including beets in your diet has great benefits such as lowering blood pressure and boosting your stamina, along with combatting inflammation. They contain a nutrient called betaine, which has been shown to decrease risk for inflammation.

4. Tomatoes

Tomatoes

Tomatoes are packed with lycopene, an antioxidant that is an inflammation-fighter. Cooking tomatoes will actually amplify their anti-inflammation properties, since heat brings out more lycopene. You can also gain these benefits from tomato juice, peppers, squash, and greens.

5. Blueberries

Blueberries

Blueberries contain a class of antioxidants called anthocyanins, giving them their bright blue color and it also fights inflammation. Blueberry consumption not only reduces oxidative stress, but also increases anti-inflammatory cytokines and natural killer cell counts. You can try eating raspberries and strawberries.

6. Tofu

Tofu

Soy-based foods like tofu contain isolflavones and omega 3s, which have been shown to lower levels of inflammation in the body. Other soy-based foods that also contain isolflavones are tempeh, edamame, and miso.

7. Almonds

Almonds

Like fish, almonds are rich in anti-inflammatory omega-3’s. Almonds are also packed with vitamin E, which helps lubricate the joints and protect from pro-inflammatory cytokines.

8. Tart Cherries

Tart Cherries

Tart cherries are supremely high in antioxidants, and studies have come to find they greatly combat inflammation. In one study, long-distance runners who drank tart cherry juice on race day had less inflammation and recovered faster than those who didn’t have the juice.

9. Garlic

Garlic

Garlic is known for its medicinal properties. This vegetable can prevent inflammatory substances called cytokines from developing. Heating garlic increases its anti-inflammatory effects, so cook away!

10. Extra Virgin Olive Oil

Extra Virgin Olive Oil

Olive oil is rich in polyphenols and heart-healthy monounsaturated fats that help with soothing inflammation. This oil has similar anti-inflammatory effects as ibuprofen and aspirin.