Inflammation is something our bodies do naturally to protect us from harm, like infections or injuries. However, when inflammation sticks around for too long, it can actually hurt us instead of helping. Long-term inflammation has been linked to serious health problems such as heart disease, diabetes, and arthritis. The good news is that what you eat can make a big difference. Here are some of the best foods you can add to your meals to help fight inflammation and keep your body in good shape.
Berries
Berries—like strawberries, blueberries, raspberries, and blackberries—are not just delicious; they’re also packed with nutrients. These tiny fruits are loaded with antioxidants, which help protect your body from damage and lower inflammation. Try adding them to your breakfast or as a snack during the day.
Fatty Fish
Fish like salmon, sardines, mackerel, and tuna are excellent sources of omega-3 fatty acids. These healthy fats are known to reduce inflammation in the body. Eating fish a couple of times a week can help support your heart, brain, and joints.
Leafy Greens
Vegetables such as spinach, kale, and collard greens are full of vitamins, minerals, and antioxidants. These nutrients work together to help your body fight off inflammation. Try tossing some greens into your salads, soups, or sandwiches.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are all great choices for fighting inflammation. They contain healthy fats, fiber, and antioxidants. A small handful of nuts or a sprinkle of seeds on your cereal or yogurt can make a big difference.
Olive Oil
Extra virgin olive oil is another food that’s good for fighting inflammation. It contains healthy fats and antioxidants that help protect your body. Use olive oil on salads or for cooking instead of butter or other oils.
Tomatoes
Tomatoes are high in vitamin C and lycopene, a powerful antioxidant. Lycopene is especially good at reducing inflammation, and it’s even more effective when tomatoes are cooked with a bit of olive oil.
Cherries
Tart cherries, in particular, have been shown to help lower inflammation and ease muscle pain. You can enjoy them fresh, dried, or as juice—just watch out for added sugars.
Whole Grains
Whole grains like brown rice, oatmeal, and whole-wheat bread are much better for you than refined grains. They have more fiber and nutrients, which help keep inflammation in check and your blood sugar steady.
Turmeric and Ginger
These two spices have been used for centuries to help with pain and swelling. Turmeric contains curcumin, which is known for its strong anti-inflammatory effects. Ginger also helps block substances in the body that cause inflammation. Add them to your meals for extra flavor and health benefits.