6 Anti-inflammatory Foods That You Should Include In The Diet

Including anti-inflammatory foods in our diet will help us prevent discomfort. Thanks to its contribution of nutrients, we can strengthen the immune system and avoid multiple health problems.

Do you know which are the best anti-inflammatory foods for the diet? Have you been analyzing if you consume them with the frequency and in the amount that you require? The truth is that inflammation is linked to several health problems, from high blood pressure to asthma to diabetes, according to an article published in the British Journal of Pharmacology.

For this reason, eating foods that fight inflammation is important to avoid discomfort in the medium and long term. Even if you are very healthy today and have not experienced these problems, it is never too early to prevent them.

Then I give you Here is a list of anti-inflammatory foods that you should include more regularly.

6 anti-inflammatory foods

The anti-inflammatory foods that we discuss here do not constitute a solution by themselves, therefore, always take them as supplements to a healthy lifestyle. 

1. Green leafy vegetables

Any of the foods you include on your plate should have a good portion of green leafy vegetables. These are one of the best anti-inflammatory foods thanks to its antioxidants. When you consume them in the correct portion, you help your cells to regenerate .

In case you don’t particularly love consuming green vegetables in their natural form, play with them and make smoothies. In this way you will get its nutrients with a delicious taste and in a less boring way.

Also, it is recommended that you alternate between several green leafy vegetables. Although they are similar, there may be differences in the nutrients they provide.

2. Blueberries

These little fruits from the forest are another anti-inflammatory food that you should include in your diet as often as you can. Besides being delicious, they neutralize the effects of inflammation caused by fatty or high carbohydrate foods.

This effect is due to the fact that blackberries are rich in flavonoids, a type of antioxidant that strengthens the immune system. They also provide vitamin C and resveratrol, two compounds that by themselves reduce in inflammation. Resveratrol itself is closely linked to cardiovascular risk reduction, according to a study published in 2018.

For all this, we recommend you take advantage of blackberries to fill the craving for something sweet.  

3. Natural oat flakes

Do you usually have oatmeal for breakfast? What type? If the answer is “instantaneous”, we recommend changing it to the natural one. The reason is that the latter is one of the anti-inflammatory foods.

Besides being cheaper than the commercial flavored one, it is very healthy. The natural flakes provide carbohydrates that pass almost without alterations to your stomach . This type of carbohydrate favors the reproduction of positive bacteria that help reduce oxidation and inflammation.

In case you are dealing with insulin resistance problems or diabetes, oatmeal helps reduce this problem and the associated inflammation. Include it in your diet!

4. Celery

A vegetable that is delicious and easy to combine is the celery . Beyond its flavor, it is a good natural anti-inflammatory and antioxidant. Therefore, it is common to find it in recipes recommended to lower blood pressure and cholesterol levels.

Another good time to consume it is when you have a bacterial infection or potassium deficiency. In case you consume processed foods regularly, celery is one of the anti-inflammatory foods that you should include in your eating routine.

The reason is that processed foods are high in sodium, an element that can alter your health in the long term. However, by consuming potassium you neutralize its effects. In general, the recommendation is to consume a balance of potassium and sodium.

5. Ginger

The ginger it has a chemical compound called gingerol. This chemical is known to reduce inflammation, be a great antioxidant, and antibacterial.

When it comes to inflammation, gingerol helps reduce the discomfort of rheumatoid arthritis. Options to take advantage of its benefits include using the extract as an oil or consuming the root.

If you opt for the latter, you can consume an infusion or add a small piece of ginger to your smoothies . You can also take advantage of its characteristic flavor in breads and soups to enhance your recipes.

6. Green tea

The last of the anti-inflammatory foods that you should include in your diet regularly is the Green Tea . This drink has become a favorite in recent years for its health benefits.

The compound that makes it a good option for your health are catechins. These are a type of antioxidants found only in this drink that fight generalized inflammation.

Did you know?  6 important benefits you get from consuming green tea

Include these foods in a varied diet

Although these foods have anti-inflammatory properties, they are not miraculous. To benefit from its effects, you have to include them in the framework of a varied and balanced diet. It is also important to combine a correct diet with the practice of physical exercise on a regular basis.