Inflammation is a natural immune response and part of the body’s healing process when the body is injured. Unfortunately, inflammation can sometimes hang around too long and cause more harm than good. The right nutrition can help keep it under wraps, and here are 7 of the best:
1. Oily Fish
Oily fish such as tuna and salmon contains omega-3 fatty acids, ideal for reducing inflammation. The greatest benefits come when we poach, grill and bake fish.
2. Whole Grains
Whole grains, as opposed to refined grains such as white bread, cereal and pasta, contain lots of fibre that can reduce C-reactive protein, a marker of inflammation in the blood. Look for foods with a whole grain as the first ingredient, and no added sugars.
3. Dark Green Leafy Vegetables
Dark green leafy vegetables such as spinach and broccoli are a great source of vitamin E, which can protect the body from pro-inflammatory molecules. These vegetables are really versatile and can be added to a whole host of different recipes.
A handful of nuts can help the body repair damage caused by inflammation. Almonds are a great source of fibre, calcium, and vitamin E. Walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat, are also worth your time.
Tomatoes are rich in lycopene, which has been shown to reduce inflammation. Cooked tomatoes contain even more lycopene than raw ones, so don’t skimp on tomatoes with your eggs in the morning, and remember to go all out with tomato sauce on your pasta.
Beetroot are high in fibre and vitamin C, have antioxidant credentials and there is evidence to suggest it helps reduce inflammation. It makes a great addition to a roast vegetable mix or to our morning smoothies.