Adding boosts of nutrients to your diet has never been easier. Thanks to supplements, you can have essential vitamins and minerals in seconds. But what if you want health benefits naturally? For instance, if you want the best anti-inflammatory foods to reduce inflammation without taking supplements or vitamins, then you’re in luck. These are six of the top foods to prevent inflammation, and they can easily be added to your diet.
6. Beans and Lentils
Beans and lentils, which are a common protein addition to several meals, are packed with anti-inflammatory substances like fiber and polyphenols. Consuming beans and lentils also increases the production of anti-inflammatory substances in the gut. Lentils are a great protein source found in soups or can be used to make patties for burgers. As for beans, a delicious bowl of beans and rice is a popular and affordable dish, or add them to a hearty bowl of chili.
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5. Fruits
Another one of the best anti-inflammatory foods that you can easily add to your diet is fruits. Berries, like strawberries and blackberries, are known for their potent antioxidant and anti-inflammatory benefits. Stone fruits are even popular for their health benefits like cherries, peaches, and plums. If you want an even easier food, then keep adding citrus to your diet, like oranges, grapefruits, lemons, and limes.
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4. Leafy Greens
Research has proven that leafy greens have anti-inflammatory properties. A few of these greens include cabbage, lettuce, kale, and spinach. These greens are one of the best anti-inflammatory foods as they’re easy to add to your diet, whether with a salad or a stir fry.
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3. Nuts
Similar to leafy greens, nuts are widely researched for their ability to reduce inflammation. And among the assortment of nuts, one stands out in particular: Walnuts. Walnuts have the highest in omega-3 fatty acids which have potent anti-inflammatory effects. That being said, having a bag of walnuts on stand-by at home is an easy way to fend off inflammation, either as a mid-day snack or on top of a salad.
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2. Fatty Fish
Speaking of omega-3, one of the best anti-inflammatory foods is fatty fish. Oily fish reduces inflammation, which in turn reduces the risk of several chronic diseases like cardiovascular disease and autoimmune diseases. That’s why fish oil supplements are great for inflammation. Some of the best fatty fish include salmon, sardines, herring, mackerel, and anchovies.
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1. Turmeric
By far one of the best anti-inflammatory foods that you can add to your diet is turmeric. While technically a spice, it still deserves a spot on the list. The curcumin in turmeric has proven to have strong anti-inflammatory properties that block the action of inflammatory molecules in the body. You can add turmeric to your morning smoothies, in salad dressings, or even your pumpkin soup. Just make sure to add pepper to activate its health benefits.