Food can be used to reduce chronic inflammation–which is connected to health conditions such as heart disease and arthritis. There are some anti-inflammatory foods that can lower inflammation in the body, and support overall health and longevity.
- Fatty Fish: Omega-3s to Fight Inflammation
Fatty fish, including salmon and mackerel, are loaded with omega-3 fatty acids, which can reduce inflammation and lower the risk of chronic illnesses. Try to eat fatty fish a couple of times each week if possible,
- Berries: Antioxidants for Health
Blueberries and strawberries are high in antioxidants, which will help us in fighting inflammation and oxidative stress, as well as supporting the health of our hearts and brains.
- Turmeric: A Natural Anti-Inflammatory
Turmeric contains curcumin, a powerful anti-inflammatory compound– which helps reduce joint pain and inflammation. When turmeric is paired with some black pepper, it’ll enhance absorption; turmeric may also be added to soups and smoothies.
- Leafy Greens: Nutrient-Packed Inflammation Fighters
Leafy greens such as spinach and kale are rich in antioxidants and fiber which reduce inflammation and boost the immune system. You can add leafy greens to salads and smoothies!
- Nuts and Seeds: Healthy Fats for Inflammation Relief
Nuts and seeds, including almonds and walnuts, contain healthy fats and anti-inflammatory compounds. Having a handful of nuts makes for a satisfying, inflammation-fighting snack.
A Diet for Longevity
When you incorporate anti-inflammatory foods into your diet, you can reduce inflammation and improve long-term health. By eating fatty fish, berries, turmeric, leafy greens, and nuts, you’re allowing your body to be more healthy and thrive.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.