Inflammation is a natural response to injury or infection, and it helps your body heal. However, chronic inflammation can damage your health and lead to diseases such as rheumatoid arthritis, diabetes, and cancer.

Fortunately, there are many foods you can eat that have anti-inflammatory properties. Here are six foods that reduce inflammation naturally:.

1. Fatty Fish

Salmon, mackerel, and other fatty fish are rich in omega-3 fatty acids, which have powerful anti-inflammatory effects.

They can reduce the production of inflammatory compounds called cytokines and also decrease the risk of heart disease, stroke, and other chronic conditions. Aim to eat fatty fish at least twice a week to reap these benefits.

2. Berries

Blueberries, raspberries, strawberries, and other berries are packed with antioxidants, which can protect your cells from damage and reduce inflammation.

They contain compounds called anthocyanins, which have been shown to reduce inflammation in the body. Berries also have a low glycemic index, which means they won’t cause a spike in your blood sugar levels. Add berries to your breakfast, snack on them throughout the day, or use them to top your favorite yogurt or oatmeal.

3. Leafy Greens

Spinach, kale, and other leafy greens are loaded with vitamins, minerals, and antioxidants that can help reduce inflammation. They contain a flavonoid called quercetin, which has anti-inflammatory properties.

Leafy greens also contain fiber, which can help lower your risk of heart disease, diabetes, and other chronic conditions. Add them to your smoothies, salads, and soups to boost your nutrient intake.

4. Turmeric

Turmeric is a spice that’s been used for thousands of years in traditional medicine. It contains a compound called curcumin, which has powerful anti-inflammatory effects.

Curcumin can help reduce the activity of inflammatory enzymes and also block the production of inflammatory cytokines. It can also improve brain function, lower your risk of heart disease, and even help prevent cancer. Add turmeric to your curries, stir-fries, and soups, or take a turmeric supplement to boost your intake.

5. Nuts

Almonds, walnuts, and other nuts are rich in healthy fats, fiber, and antioxidants, which can help reduce inflammation. They also contain magnesium, which has been linked to lower levels of inflammatory markers in the body.

Enjoy a handful of nuts as a snack, sprinkle them on your oatmeal or yogurt, or use them to make your own nut butter.

6. Olive Oil

Olive oil is a staple in the Mediterranean diet, which is known for its anti-inflammatory benefits. It contains a compound called oleocanthal, which has been shown to have similar effects to ibuprofen, a common anti-inflammatory medication.

Olive oil is also rich in monounsaturated fatty acids, which can help lower your risk of heart disease, stroke, and other chronic conditions. Use olive oil in your cooking and as a salad dressing to reap these benefits.

Conclusion

If you’re looking to reduce inflammation naturally, incorporating these six foods into your diet is a great place to start.

Fatty fish, berries, leafy greens, turmeric, nuts, and olive oil are all delicious and nutritious options that can help protect your health and prevent chronic diseases.