Foods that fight inflammation

Foods that fight inflammation
Inflammation, the body's natural response to injury or infection, can become a double-edged sword when triggered by the wrong foods.

Let's explore inflammatory foods, understand their impact, and learn how to incorporate them into your daily diet for optimal wellbeing.

An anti-inflammatory diet is not dissimilar from the Mediterranean diet in that it's rich in fruits and vegetables, foods high in Omega-3 fatty acids, whole grains, healthy fats, and lean protein. Scale back on processed foods, sugar, salt, and processed oils, opting for fresh, whole ingredients instead.

The aim is to include as many dietary antioxidants as possible to combat free radical damage in the body, which can lead to cell damage and increase the chance of inflammation and disease.

The Best Anti-Inflammatory Foods:

    • Fruits: Blueberries, blackberries, strawberries, grapes, oranges, and apples burst with antioxidants, neutralizing harmful free radicals. Berries, in particular, boast anthocyanins, potent anti-inflammatory warriors
    • Leafy Greens: Kale, spinach, mushrooms, and broccoli are packed with vitamins, minerals, and phytochemicals that fight inflammation. Spinach contains kaempferol, a flavonoid renowned for its anti-inflammatory powers
    • Avocado: Our favourite on toast and an excellent source of monounsaturated fats, which help reduce inflammation. Avocado also contains potassium, magnesium, and antioxidants like carotenoids and tocopherols
    • Oily Fish: Salmon, mackerel, and sardines swim with omega-3 fatty acids (EPA and DHA), calming the flames of inflammatory molecules and supporting heart health
    • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds offer ALA, an omega-3 fatty acid, plus fibre, vitamins, and minerals—great allies in the fight against inflammation
    • Legumes:  Lentils, chickpeas, and black beans boast fibre, championing gut health and easing inflammation
    • Extra Virgin Olive Oil: This heart-healthy oil is rich in oleocanthal, a natural anti-inflammatory compound that can mimic the effects of ibuprofen
    • Green Tea: Brimming with catechins, green tea gifts you potent antioxidants and anti-inflammatory wonders with every sip

    Eat For Energy tip: Fresh is always best. Fill your plate with a variety of colourful fruits and vegetables to ensure you’re getting as many antioxidants and nutrients as possible.

    We hope these tips will help you to create your own Daily Rituals for self care. 💫 Need more inspiration? Follow @embodyme_daily or sign up The Weekly for more on curating precious moments for you each week.