Chronic inflammation has been linked to numerous health problems including heart disease, diabetes, certain cancers, and even depression.

While medication can help manage inflammation, changing your diet can be a natural and effective way to reduce inflammation in your body. Here are five foods that can help lower inflammation:.

1. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are rich in antioxidants, vitamins, and minerals that have been shown to reduce inflammation in the body.

These vegetables contain high levels of vitamin K, which has been found to reduce markers of inflammation in the blood. In addition, leafy greens are high in flavonoids, which are antioxidants that can help fight inflammation and protect against disease.

2. Fatty Fish

Fatty fish such as salmon, tuna, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation in the body. Omega-3s can also help protect against heart disease, stroke, and other chronic conditions.

A 2016 study published in Nutrition Research found that consuming omega-3 rich fish reduces inflammation in overweight and obese adults.

3. Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and polyphenols, which have been found to reduce inflammation in the body.

These fruits are also low in sugar and high in fiber, making them a great snack for those looking to lower inflammation. A 2018 study published in the Journal of Nutrition found that consuming blueberries reduces inflammation and improves insulin sensitivity in obese adults.

4. Turmeric

Turmeric is a spice often used in Indian cuisine that has been found to have potent anti-inflammatory effects.

The active ingredient in turmeric, curcumin, has been shown to reduce inflammation in the body and protect against chronic conditions such as heart disease and cancer. To reap the benefits of turmeric, try adding it to soups, stews, or roasted vegetables.

5. Olive Oil

Olive oil is a healthy fat that is rich in antioxidants and anti-inflammatory compounds. A 2010 study published in the Journal of Nutrition found that consuming olive oil reduces inflammation in the body.

When cooking, choose extra-virgin olive oil, which has been found to have higher levels of antioxidants compared to regular olive oil.

Conclusion

Incorporating these five foods into your diet can be an effective way to manage inflammation in the body.

In addition to eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein, staying physically active and managing stress can also help lower inflammation.