Top 13 best anti-inflammatory foods you should eat

Avocados and fatty fish are two of the best anti-inflammatory foods.

Berry

Berries are rich in fiber, vitamins and minerals. These include strawberries, blueberries, raspberries, blackberries. In addition, berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects, which may reduce the risk of disease.

Fatty fish

Fatty fish is a good source of protein and the long-chain omega-3 fatty acids EPA and DHA, which have powerful anti-inflammatory effects. Some popular fatty fish you can eat like salmon, sardines, herring, mackerel, anchovies.

Broccoli

Broccoli is rich in sulforaphane, an antioxidant that helps reduce inflammation. In addition, other cruciferous vegetables such as cauliflower, Brussels sprouts and kale also have anti-inflammatory effects thanks to the antioxidants in them.

Avocado

Avocados are high in potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherol, which have been linked to a reduced risk of cancer. Besides, a compound in avocado can reduce inflammation in young skin cells.

Tea

Research has found that drinking green tea is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. Many of the benefits of tea are due to its antioxidant and anti-inflammatory properties. In particular, tea contains a substance called epigallocatechin-3-gallate (EGCG), which inhibits inflammation.

Chili

Bell peppers and chili peppers are high in vitamin C and antioxidants such as quercetin, sinapic acid and ferulic acid, which have powerful anti-inflammatory effects.

Mushroom

Mushrooms are very low in calories and rich in selenium, copper, and all the B vitamins. They also contain phenols and other antioxidants that help fight inflammation.

One study found that cooking mushrooms significantly reduced their anti-inflammatory compounds. So it’s best not to overcook it.

Grape

Grapes contain anthocyanins that reduce inflammation. In addition, they may reduce the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.

Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory compound. Research has shown that turmeric reduces inflammation associated with arthritis, diabetes, and other diseases.

Extra virgin olive oil

Extra virgin olive oil is rich in monounsaturated fats, which have many health benefits. Studies have shown it helps reduce inflammation and the risk of heart disease, brain cancer, and other conditions health other serious.

Dark Chocolate and Cocoa

Dark chocolate and cocoa are packed with antioxidants that help reduce inflammation. These substances may reduce the risk of disease and lead to healthier aging.

Tomato

Tomatoes are packed with vitamin C, potassium and lycopene – an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing inflammatory compounds linked to certain types of cancer. Note that cooking tomatoes in combination with olive oil can help you absorb more lycopene content.

Cherry

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which help reduce inflammation.