Whole grains, oily fish, low-fat dairy, nuts, soy, peppers, fruits and vegetables are all examples of anti-inflammatory foods, explains Amanda MacMillan for Health magazine. Cutting back on saturated fats and sugary, refined and processed foods such as white bread and pasta can also aid in fighting inflammation.
Uncontrolled inflammation can be harmful to the body as it easily triggers lifestyle diseases and causes joint pains and fatigue, states MacMillan. Individuals are advised to consume plenty of dark leafy and cruciferous vegetables and fruits such as tomatoes, garlic, kale, broccoli, spinach, collard greens, onions, beets, berries and tart cherries to reduce inflammation. These foods are great sources of minerals, vitamins and disease-fighting phytochemicals, thus protecting the body from pro-inflammatory molecules.
MacMillan suggests frequent consumption of omega-3 fatty acid sources such as mackerel, sardines, tuna and salmon to minimize inflammation. For better results, baked or boiled fish is preferred to salted, fried or dried fish. Individuals who do not like fish should opt for fish oil supplements in controlled amounts. Nuts such as walnuts and almonds are also sources of omega-3 fat.
Whole grains such as oatmeal and brown rice help in lowering c-reactive protein in the blood, an indicator of the inflammation level in the body, according to MacMillan. Soy milk, boiled soybeans and tofu lower inflammation. Yogurt and olive oil are also anti-inflammatory foods.