Top 10 foods that help fight inflammation

Top 10 foods that help fight inflammation

Top 10 foods that help fight inflammation

The process of inflammation is triggered when your body gets injured 🤔. It is a natural part of tissue healing and repair. However, too much inflammation can lead to tissue damage, so it is important to avoid anything that can flair up our systems. Cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease have all been linked to chronic inflammation.

These days, medical practitioners are realising that the solution to help inflammation is not always inside a pill bottle but rather that it lies in the foods that we eat. Our diets can either cause or help to fight inflammation. Here are our top ten favourite foods for fighting inflammation.

1) Olive oil

Olive oil contains a powerful antioxidant called oleocanthal, which has the same effect on your body as ibuprofen. Not to mention, it is one of the healthiest fats you can eat.

There are plenty of studies that have proven that extra virgin olive oil results in a reduced risk of heart disease and brain 🧠 cancer.

Aim to have around 50ml of extra virgin olive oil every day.

2) Tomatoes

Not only are tomatoes 🍅 a nutritional wonder, but they’re also high in vitamin C and other antioxidants with anti-inflammatory properties. Tomatoes also contain lycopene, which releases pro-inflammatory compounds into your body.

3) Green leafy vegetables

Dark leafy greens 🥗 like kale, spinach and broccoli 🥦 are packed with unique nutrients including lutein, folate, and vitamin k, all of which help lessen inflammation. These anti-inflammatory properties are not found in many other foods, so be sure to include plenty in your diet.

Interestingly, it has been proven that just one serving of greens per day can slow cognitive decline in adults.

4) Nuts

Research shows that people who eat nuts 🥜 five or more times per week have lower inflammatory markers such as C-reactive protein and interleukin-6 in their blood.

Almonds, cashews, pistachios, and walnuts are all fantastic anti-inflammatory options.

5) Fatty fish

Not only is fatty fish 🐟 a fantastic source of protein, omega-3 and fatty acids, but they also contain EPA and DHA, which are well known for reducing inflammation. Fatty fish is associated with reducing metabolic syndrome, heart disease, diabetes, and kidney disease.

Include salmon, sardines, and mackerel in your diet a few times a week, and you are boosting your cells’ ability to get rid of harmful properties that cause inflammation.

If you’re not a big fan of fish, no problem! A great alternative is flaxseed which you can get by eating chia seeds, walnuts, plant-based omega-3 fats or ground flaxseed.

6) Berries

Strawberries, blueberries, raspberries, and blackberries help your body produce natural killer cells (NK cells) that assist your immune system to function properly and fend off inflammation.

Berries 🍓 also contain an inflammatory fighting antioxidant called anthocyanins which reduces your risk of disease.

7) Avocados

For all you avo 🥑 lovers out there, we have some good news! Avocados are packed with fatty acids that not only keep our hearts healthy but help to fight inflammation. Avocados also contain around seven grams of fibre, which keeps your gut happy and is another contributor to regulating inflammation.

8) Green tea

An especially great substance called epigallocatechin-3-gallate (EGCG) is one of the main benefits of drinking green tea. 🍵 EGCG stops inflammation from happening by reducing pro-inflammatory production in your body.

9) Cherries

Dynamite comes in small packages! 🍒 Cherries, although small, contain a mass of antioxidants that help prevent inflammation. Add cherries to your smoothies, yoghurt, oats, or sorbet!

10) Spices

Great news for those who enjoy spicy foods! 🔥 Dried spices such as turmeric, cloves, oregano ginger, cinnamon and pepper contain a powerful anti-inflammatory nutrient called curcumin. The nutrients in these spices pack a serious punch.

Foods that fuel inflammation

Whilst a balanced diet that includes the above foods in the right amounts can do wonders for inflammation; there are also certain foods that can wreak havoc on your body and actually cause inflammation. Foods to avoid are:

·       Fast food 🍔

·       Fried foods 🍟

·       Sugary drinks 🍹

·       Sugar and corn syrup 🍭

·       Trans fats 👎

·       Vegetable and seed oils 🌱

·       Refined carbs 🍞

·       Processed meats 🥓

·       Margarine 🧈

·       Alcohol 🥂

For more advice about small changes, you can make to your diet, stay tuned to our blog

Contact us

Join The Conversation

If you’d like to have your say on this article feel free to add a comment using the form, we love to hear your thinking and open the table to discussion, and hopefully share resources, blog posts, articles and information that’s useful to you!
If you’d like to discuss anything in private instead, just get in touch using the contact details at the bottom of the page!


Your email address will not be published. Required fields are marked *

2 thoughts on “Top 10 foods that help fight inflammation”

  1. Hiiii what I want to know is can lutien decrease inflammation in body knees
    I started taking this med for my eyes from the counter it started helping my mobility in knees decrease my inflammation

  2. Hiiii what I want to know is can lutien decrease inflammation in body knees
    I started taking this med for my eyes from the counter it started helping my mobility in knees decrease my inflammation

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

Tips For Exercising After Childbirth

It may feel like exercising after giving birth to a child is the last thing you want to do 🙅‍♀️. However, postpartum exercise is one of the best things new mums can do for their bodies.  Why we should exercise postpartum Exercise not only promotes weight loss (especially if we want to get our pre-pregnancy

Read More

What Is A Frozen Shoulder And How Can It Be Treated? 

All too often we have clients coming to us saying, “I just want to be able to lift my arm!” 😢 Usually, this means we’ve got a case of frozen shoulder on our hands. 🤔  Frozen shoulder is a condition where the ligaments in your shoulder have started to stick to the bone, causing your

Read More

Things That Trigger Tennis Elbow

If you’ve been struggling with 💪 tennis elbow, it’s possible that you are doing something to trigger or worsen the problem without knowing it. But what is tennis elbow?  Simply put, tennis elbow is pain and inflammation or micro tears in the tendons around the outer elbow from overuse. It can vary from being a

Read More