5 Top Foods to Lower Inflammation: Incorporate Them Into Your Diet Today!

Updated: Jun 21

These five foods that lower inflammation are easy to incorporate into a healthy diet. Read on to see how they can help you.


Studies have shown that a chronic inflammation state in the body can lead to other diseases like Type 2 Diabetes and Alzheimer's. |*| Here are five foods that lower inflammation that you can add to your diet.

inflammation road sign on things that lead to lower inflammation

5 Foods to Incorporate Into Your Diet That Lower Inflammation


Keeping your body in an optimal state includes keeping inflammation to a minimum. The JACC (Journal of the American College of Cardiology) notates a direct correlation between the foods consumed and the level of inflammation in one's body. They performed a study that indicates that consuming anti-inflammatory foods can even reduce your risk of cardiovascular diseases. |*|


These five foods will aid you on your journey to lower inflammation and can be incorporated easily.


Related: How Healthy is an Air Fryer?


1. Berries

Berries are a top choice for foods that help fight inflammation. They contain anthocyanins which are well-known polyphenols, aka anti-inflammatory compounds. |*|Anthocyanins help provide berries with their pretty colors. Enjoying any variety of berries like blueberries, strawberries, and blackberries will help lower inflammation.


Food is not the only trigger of inflammation. Activities like strenuous workouts cause inflammation in the body. One study showed that consuming 250g of blueberries daily for six weeks, tested in a group of runners, helped trigger an increased number of anti-inflammatory proteins within the cells. This also boosted the immune system by increasing the NK cell count. |*­­|



2. Fatty Fish


Fatty fish like salmon, sardines, and anchovies contain omega 3, omega 6, and polyunsaturated fatty acids, which have been shown to regulate inflammation. By including more EPA and DHA in your diet, found in fatty fish and over-the-counter fish oil pills, you can potentially decrease diseases that are linked with inflammation like cancer and heart diseases. |*|


Many foods mentioned on this list are included in the Mediterranean Diet; this can be an easy way to incorporate more good-for-you foods that can potentially aid in heart health and maintain stable blood levels. |*|


For those in search of an easy salmon dinner recipe to create for dinner, you can try this Turmeric Salmon option. Only a few ingredients are required, and you can pair them with whole grains for additional anti-inflammatory effects. |*|


Ingredients:

· 2 5 oz salmon fillets

· 1 tsp turmeric

· 1 tsp honey

· ½ tsp ginger powder

· Salt + Pepper

· 1 head of broccoli


Directions:

Preheat the oven to 425F. Combine the seasonings and honey and add them to the salmon fillets. Spray a baking sheet and add chopped broccoli to the sheet. Cook for about 20 minutes, add salmon fillets and cook for another 8-12 minutes.


3. Broccoli


Broccoli is an excellent addition to any anti-inflammatory diet because of its potential health benefits. Including cruciferous vegetables, like broccoli, can aid in reducing the risk of cancer because of the high amount of flavonoids, vitamins, and minerals found in this type of food. |*|


According to a 2014 study, broccoli particularly offers many antioxidants and anti-inflammatory benefits, making it a healthy choice to include in a diet. |*|

Different healthy foods to incorporate into your diet to promote lower inflammation

4. Honey


Honey is not just a delicious sweetener found in the wild; it contains many vitamins, minerals, antioxidants, and even various amino acids. Honey has been used to suppress coughs and to heal wounds for many years.


This sweetener is an anti-inflammatory ingredient that works well in marinades, sweet recipes, and other dishes. |*|


5. Turmeric


Turmeric is a powerful bright yellow spice commonly found in curry, butter, and cheese. This powder has healing properties, including antioxidants, antibacterial, and anti-inflammatory benefits. Though it is most often in use for lowering inflammation. |*|


Related: Gut and Bowel Movement Health: 6 Things You Should Know.

Related: Keto Diet Versus Low Carb Diet: Which Should You Choose?


Final Notes on Foods That Lower Inflammation


These five listed healthy foods are only a few of many that can potentially reduce inflammation in the body. In general, increasing the consumption of fruits, vegetables, and whole grains will provide anti-inflammatory properties and provide additional health benefits. These anti-inflammatory properties have been linked with the potential decrease in risk of multiple diseases like cancer and heart disease.


Avoid processed foods and fried foods, which can cause inflammation and potentially cause weight gain, taking you out of a healthy weight.

Tea collection to soothe inflammation and to add to your daily life

*Looking for tea to help soothe inflammation? Sips By curated this collection of the best anti-inflammatory teas.


Incorporating these foods into a healthy diet will provide nutritional value and can help lower inflammation.


Help stay on track by planning out your meals for the week using this Weekly Meal Journal. As we all know, leaving meals unplanned can lead to poor meal choices when hungry. This meal journal will ensure you have the proper meals planned for your anti-inflammatory diet.


Dr. Dawn's Wellness Tools social media handle @drdawnswellnesstools

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