7 Must-Have Anti-Inflammatory Foods Picked by a Food Writer Each Week
Purchasing these seven things every week is my trick for maintaining good health.
I'm not looking to boast, but I consider myself among the healthiest individuals I know. While many of my contemporaries frequently complain about various everyday aches and pains, I find myself in better physical condition than ever before. I can easily match those who are much younger than me at the gym, participate regularly in activities like running 5K races and salsa dancing, and during the past cold and flu season, I remained entirely free from illness.
What's my secret? Primarily, it's my dietary choices. Having spent over 20 years writing about nutrition, I understand that the typical American diet greatly promotes chronic cellular inflammation. This condition is linked to various serious illnesses such as heart disease, cancer, and dementia.
Related: Grasping Acute Versus Chronic Inflammation: Identifying What’s Beneficial and What’s Detrimental
I want you to know that I do consume meat, enjoy an occasional cocktail, and always indulge in dessert. However, I limit my intake of highly processed foods—a lot different from what most U.S. adults typically do since they derive over half their daily caloric intake from such factory-made items. Processed foods include stuff like burgers from fast-food joints, bagged potato chips, frozen dinner trays, and pastries; eating too much can lead to inflammation issues. In contrast, I prepare most of my dishes and treats using natural ingredients known for being non-inflammatory. Here’s what I prefer.
1. Coffee
I begin each day with an espresso containing a small amount of milk, and although there is some controversy regarding whether coffee is anti-inflammatory Currently available evidence suggests that moderate consumption of coffee offers health advantages. It serves as a primary source of antioxidants for many Americans, and these beneficial substances combat free radicals, which can lead to cell inflammation. Studies indicate that people who regularly consume coffee exhibit reduced levels of inflammation and might enjoy longer lifespans compared to individuals who drink little or no coffee.
Related: What Happens to Your Body When You Drink Coffee Every Day
2. Garlic
I incorporate fresh garlic into all my dishes, hence I restock it every week. This ingredient is renowned for its anti-inflammatory and antioxidant benefits; however, it may lose potency when exposed to high temperatures. Studies have shown that smashing or finely cutting the cloves triggers the formation of allicin—the primary antioxidant in garlic—so it’s advisable to prepare your garlic ahead of time and allow it to sit for about 10 to 15 minutes prior to cooking to prevent nutrient degradation.
I enjoy using a zester to mince garlic for dishes ranging from stir-fries to various recipes. salad dressings For taste, however, raw garlic is also my go-to remedy for a sore throat: I just dice a few cloves, wait about 10 minutes, mix in a bit of salt along with some extra-virgin olive oil, and consume it atop a cracker or slice of bread.
3. Extra-Virgin Olive Oil
This key ingredient of the Mediterranean diet serves as my preferred healthy fat for both cooking and garnishing meals. It includes oleic acid, which is known to It helps reduce inflammation and contains 20 additional polyphenols—plant-derived antioxidants—that counteract inflammatory substances in the bloodstream. Studies have shown that some of these compounds might be as effective as ibuprofen for alleviating inflammation. While I prefer the Lucini brand, when it’s unavailable, I ensure I use an alternative. choosing an olive oil In an opaque container to prevent degradation from light, and I verify the harvest date to ensure it's fresh. EVOO serves as my main cooking oil, but I also enjoy using it in salad dressings, dips, sauces, and even baked items.
4. Walnuts
Peanuts make an excellent snack due to their numerous benefits: They bring together proteins, fibers, and healthy fats into one delightful bundle. Personally, I prefer walnuts since they are affordably priced, delicious, and boast the highest antioxidant content among all nuts, particularly alpha-linolenic acid (ALA). This omega-3 fatty acid helps decrease inflammation and plays a crucial part in preventing heart disease and cognitive decline. Besides eating them as-is, I enjoy finely chopping walnuts and sprinkling them over oatmeal, yogurt, and salads. baked goods .
Related: What Occurs to Your Body If You Consume Walnuts Daily?
5. Smooth Greek-Style Yogurt
Although many dairy items tend to promote inflammation, fermented products such as kefir and yogurt appear to be exceptions. Research indicates that individuals who consume yogurt regularly exhibit lower levels of inflammatory markers than those who do not include yogurt in their diet. Furthermore, the probiotics present in yogurt support a healthy digestive system, linked closely with general immune function since approximately 80% of the body’s immune cells reside within the gastrointestinal tract. Personally, I favor Greek-style yogurt due to its denser texture and higher protein content; often pairing it with fresh fruits, some granola sprinkles, and either a touch of honey or maple syrup. Additionally, this type of yogurt serves well as an ingredient in various recipes. marinade To create creamy salad dressings or as a replacement for sour cream or mayonnaise in nearly any dish.
6. Salmon Encased in a Can or Pouch
Similar to many Americans, I often find it challenging to meet my requirement for seafood, which is an excellent source of lean protein and beneficial anti-inflammatory omega-3s. Additionally, since heart disease is prevalent in my family history, I was particularly interested in a study where women aged between 35 and 70 saw decreased levels of inflammation after eating about 80 grams of salmon and other oily fish every day over two months.
Canned salmon is invaluable due to its long shelf life, making it perfect for whipping up fish cakes when popped open, tossing into salads, or simply spreading over crackers as a satisfying snack. The spiced smoked salmon from Fishwife comes in tins and is so delicious that I often enjoy eating it right out of the container.
Related: The 6 Top Canned Foods for Reducing Inflammation, As Recommended by Nutrition Experts
7. Oats
Whole grains such as oats include phenolic compounds that possess anti-inflammatory properties. Actually, research has shown that consuming oats can reduce persistent systemic inflammation in adults prone to heart diseases within just fourteen days. Furthermore, oats offer great versatility; besides making oatmeal, I incorporate them into my own granola recipe and also blend them into smoothies or bake them into various treats for an additional dose of fiber.
Related: The Top Anti-Inflammatory Enhancement for Your Overnight Oats
Read the initial article on Eating Well .
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