Inflammation is our body’s natural response to injury and infection. It helps us heal and fight off germs. But sometimes, our body becomes inflamed for no apparent reason.

Chronic inflammation has been linked to a range of health problems, from heart disease to cancer. Fortunately, we can help keep inflammation at bay by paying attention to what we eat. Here are six foods that can help us defend against inflammation:.

1. Berries

Berries are packed with antioxidants, which are compounds that protect our cells from damage by free radicals. Free radicals are harmful molecules that can cause inflammation and lead to chronic disease.

Berries, especially dark-colored ones like blueberries and blackberries, are also rich in flavonoids. These plant compounds have been shown to have anti-inflammatory properties.

Studies have found that eating berries can reduce markers of inflammation in the body. In one study involving obese people, eating strawberries for six weeks led to a significant decrease in levels of C-reactive protein (CRP), a marker of inflammation.

Another study found that women who ate more blueberries and strawberries had lower levels of CRP than those who ate them less often.

2. Fatty fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These are essential fatty acids, which means our body can’t make them on its own and we need to obtain them from our diet.

Omega-3s have been shown to have powerful anti-inflammatory effects. They can reduce the production of inflammatory molecules called cytokines and prostaglandins.

Studies have found that people who eat fatty fish regularly have lower levels of inflammatory markers in their blood.

In one study, people with rheumatoid arthritis who consumed fish oil supplements for 24 weeks had lower levels of several inflammatory markers than those who took a placebo.

3. Leafy greens

Leafy greens like spinach, kale, and collard greens are loaded with nutrients, including vitamins, minerals, and antioxidants. They are also rich in phytochemicals, plant compounds that have been shown to have anti-inflammatory properties.

One of these compounds is called quercetin. It is found in high amounts in leafy greens and has been shown to reduce inflammation in the body.

Studies have found that people who eat more leafy greens have lower levels of inflammatory markers in their blood. In one study, women who ate more spinach and kale had lower levels of CRP than those who ate them less often.

4. Nuts

Nuts are a great source of healthy fats, fiber, and protein. They also contain antioxidants and other anti-inflammatory compounds. One of these compounds is called alpha-linolenic acid (ALA), an omega-3 fatty acid.

Some studies have found that consuming nuts can reduce markers of inflammation in the body.

One study found that people who consumed walnuts for eight weeks had lower levels of inflammatory markers than those who didn’t eat them. Another study found that women who ate more nuts had lower levels of CRP than those who ate them less often.

5. Turmeric

Turmeric is a spice that has been used for centuries in ayurvedic medicine to treat a variety of ailments. It contains a compound called curcumin, which has been shown to have potent anti-inflammatory properties.

Curcumin can block the activity of cytokines and other inflammatory molecules and may even reduce the risk of chronic diseases.

Studies have found that consuming turmeric or curcumin can reduce markers of inflammation in the body.

In one study, people with metabolic syndrome who consumed a curcumin supplement for eight weeks had lower levels of inflammatory markers than those who took a placebo.

6. Olive oil

Olive oil is a staple of the Mediterranean diet, which has been shown to have numerous health benefits, including reducing the risk of heart disease and stroke.

Olive oil is rich in oleic acid, a monounsaturated fatty acid that has been shown to have anti-inflammatory properties.

Studies have found that consuming olive oil can reduce markers of inflammation in the body. In one study, people who consumed olive oil for six weeks had lower levels of CRP than those who consumed sunflower oil.

Conclusion

While there is no magic pill or food that can cure inflammation, incorporating these six foods into our diet can help us defend against it.

Berries, fatty fish, leafy greens, nuts, turmeric, and olive oil are all delicious and nutritious options that can help us maintain a healthy immune system and reduce the risk of chronic disease.