What are the foods that reduce inflammation?
Apr 05, 2023
Source: Cainiu Health
Dr. Yang Shuwen
Introduction
Anti-inflammatory foods include dark leafy vegetables, nuts and seeds, ginger and garlic, olive oil, and fish. Many dark-colored vegetables are rich in antioxidants and other anti-inflammatory compounds; for example, spinach and kale have excellent anti-inflammatory effects. If you have specific health concerns or inflammatory conditions, consult a healthcare professional or registered dietitian for personalized dietary recommendations.
Generally, anti-inflammatory foods include dark-colored vegetables, nuts and seeds, ginger and garlic, olive oil, fish, and others. It is recommended to consume these in moderation to avoid discomfort.
1. Dark-colored vegetables: Many dark-colored vegetables are rich in antioxidants and other anti-inflammatory compounds. Vegetables such as spinach and kale have notable anti-inflammatory effects.
2. Nuts and seeds: Nuts and seeds are high in healthy fats, fiber, and antioxidants, which can help lower inflammation levels. For example, almonds, walnuts, and flaxseeds are considered beneficial for reducing inflammation.
3. Ginger and garlic: Ginger and garlic are common seasonings containing various compounds with anti-inflammatory properties. They can be added to dishes to enhance flavor and provide anti-inflammatory benefits.
4. Olive oil: The monounsaturated fatty acids and polyphenolic compounds in olive oil have anti-inflammatory effects. Replacing some cooking oils with olive oil can help achieve its anti-inflammatory benefits.
5. Fish: Fish rich in omega-3 fatty acids, such as salmon, sardines, and cod, possess anti-inflammatory properties. These fatty acids reduce the production of inflammatory mediators in the body, thereby alleviating inflammatory responses.
If you have specific health concerns or inflammatory conditions, please consult a healthcare professional or registered dietitian for personalized dietary advice.
