Chicago Home and Lifestyles – 9 Anti-inflammatory foods to include in your diet

Some inflammation in our bodies is natural and essential for staying healthy. It is an immune response to tissue damage, like injuries or infections, and helps cellular responses to fight germs and heal wounds. And best of all, regular inflammation is temporary. 

When it becomes chronic, it can contribute to diseases like arthritis, cancer and diabetes. While medication may become necessary, those of us who suffer from chronic inflammation should also try to include anti-inflammatory foods in our diet. 

Avocados are a great start. They are rich in omega-3 fatty acids and Vitamin E, which fight inflammation. Avocado oil provides the same benefits as the whole avocado so try using it in vinaigrettes and in frying. 

Dark chocolate is a delicious treat that’s healthy too! It contains polyphenols called flavanols and catechins that are a type of antioxidant – all of which works against inflammation. They also promote good gut bacteria. 

Berries paired with that dark chocolate pack a big inflammation punch. All berries contain anthocyanins, which are plant pigments that reduce the production of inflammatory molecules. They are also antioxidants, reducing free radicals. Throw in some Vitamin C as well for even more anti-inflammatory action. 

Fatty fish like salmon and tuna are omega-3 rich and one of the best inflammation fighters we can eat. They can even change the composition of cell membranes and prevent pro-inflammatory mechanisms from activating in the first place. Include two 3-ounce servings per week. 

Olive oil contains all the afore-mentioned anti-inflammatory components like omega-3s and polyphenols too. It really is the healthiest oil you can use. Use in salads and cooking or finish a dish with a drizzle of good quality, fruity olive oil. 

Nuts contain many micronutrients that help reduce inflammation. Phytosterols in nuts work against the body’s inflammatory pathways. Almonds, macadamia nuts and pistachios are especially high in these macronutrients. Add some to your next snack or salad!

Leafy greens like spinach, kale and arugula are rich in Vitamins K, A and C, all inflammation fighters. They are also high in antioxidants like beta-carotene and lutein by reducing inflammation causing free radicals. 

Tomatoes are another inflammation fighter. They contain lycopene, a powerful antioxidant that reduces the formation of pro-inflammatory molecules in the body. They work well raw, but the lycopene packs a greater punch when tomatoes are cooked. 

Turmeric is a wonderful inflammation fighting spice. It contains curcumin that has anti-inflammatory and antioxidant properties. Add black pepper along with turmeric to boost the curcumin bioavailability as curcumin is poorly absorbed and leaves the body quickly. 

Eat all these foods every week to fight pain causing inflammation that so many of us face every day!

Kathleen Weaver-Zech and Dean’s Team Chicago