Inflammation is the body’s natural response to fight off infections, injury or illness.

In certain situations however, this natural defence mechanism can go into overdrive, triggering chronic inflammation which in turn may contribute to the development of several diseases such as heart disease, arthritis, cancer and Alzheimer’s. Thus, adopting an anti-inflammatory diet may help lower inflammation in the body and prevent chronic diseases. Here are the top anti-inflammatory foods you need to know about:.

1. Fruits and Vegetables

Fruits and vegetables are rich in antioxidants and phytonutrients which help fight inflammation in the body.

Berries, cherries, apples, oranges, grapefruit, broccoli, spinach, kale, cauliflower, bell peppers are all excellent choices to include in your diet.

2. Nuts and Seeds

Nuts and seeds are packed with healthy fats, protein and antioxidants which have a protective effect against inflammation. Walnuts, almonds, chia seeds, flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds are some of the best choices.

3. Whole Grains

Whole grains like brown rice, barley, quinoa and oats contain high amounts of fibre, vitamins and minerals which help reduce inflammation. They also help regulate blood sugar levels which in turn may lower inflammation in the body.

4. Fatty Fish

Fatty fish like salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids which have powerful anti-inflammatory effects. They help lower levels of inflammatory markers in the body and reduce the risk of chronic diseases.

5. Herbs and Spices

Herbs and spices like ginger, turmeric, cumin, garlic and cinnamon are known for their medicinal properties and have powerful anti-inflammatory effects. Including them in your diet can help reduce inflammation and boost overall health.

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6. Green Tea

Green tea is rich in antioxidants which have an anti-inflammatory effect on the body. Drinking green tea can help reduce the risk of chronic diseases and lower inflammation levels in the body.

7. Olive Oil

Olive oil is rich in healthy monounsaturated fats which have an anti-inflammatory effect on the body. It also contains polyphenols which help reduce inflammation and prevent chronic diseases.

8. Yogurt

Yogurt is a fermented food which contains probiotics that help improve gut health and boost the immune system. It also contains anti-inflammatory nutrients like calcium and vitamin D which help fight inflammation.

9. Dark Chocolate

Dark chocolate contains high amounts of antioxidants called flavonoids which have an anti-inflammatory effect on the body. Eating a small amount of dark chocolate every day can help lower inflammation levels and improve overall health.

10. Tart Cherries

Tart cherries are rich in anthocyanins which have strong anti-inflammatory effects. Recent studies have shown that tart cherry juice may reduce muscle soreness and inflammation after exercise.

Conclusion

Anti-inflammatory foods can help lower inflammation in the body and prevent chronic diseases.

A diet rich in fruits, vegetables, nuts, seeds, whole grains, fatty fish, herbs and spices, green tea, olive oil, yogurt, dark chocolate and tart cherries can help improve overall health and reduce inflammation in the body.