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What to eat to fight inflammation and protect yourself from disease Anti-inflammatory foods have quite a few benefits, including properties that help to boost your immune system and reduce inflammation. Health conditions, including cancer, heart disease, diabetes, arthritis, and depression, are among those linked to chronic inflammation.1
An anti-inflammatory diet may be one way to counter inflammation in the body. Foods that are high in antioxidants, which work to prevent cell damage, may help.2 This article reviews some anti-inflammatory foods worth adding to your grocery list and their related health benefits.
Almonds are a great source of monounsaturated (healthy) fats, vitamin E, and manganese. They’re also rich in magnesium and plant protein. In research studies, eating almonds has been associated with a lower risk of heart disease. They may improve the balance of fatty acids in your blood.3
The avocado is an anti-inflammatory food that is rich in heart-healthy fats. It’s also a good source of magnesium, fiber, and potassium. Half an avocado adds nicely to your daily intake of vitamins C, A, E, and B-complex vitamins. Bonus: They’re low in sodium.
Broccoli is a member of the cruciferous family of vegetables. It’s high in phytochemicals called glucosinolates Phytochemicals are plant-based antioxidants. Broccoli is also an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.
Blueberries contain a lot of polyphenols. These plant-based chemicals, including flavonoids, anthocyanins, phenolic acids, and tannins, prevent and repair cell damage. They trigger antioxidant activity and may help to prevent cancer and heart disease.7
Beta-carotene is one of the main reasons carrots made this list of anti-inflammatory foods. A powerful antioxidant, beta-carotene is converted to vitamin A in the body. This vitamin is essential for your health.
Dry beans, such as navy beans, kidney beans, pinto beans, and black beans, are an excellent source of plant protein, minerals, B-complex vitamins, and vitamin K. They’re also chock-full of fiber, and they contain polyphenols that work as antioxidants.10
Kale is an excellent source of vitamins A, C, and K. It’s also rich in calcium, iron, magnesium, potassium, and vitamin C . Kale is low in sodium and calories. An extra benefit: Kale has a bit of fiber. Kale contains glucosinolates that may help prevent cancer. It also has lutein and zeaxanthin, which may help lower your risk of cataracts and macular degeneration.
Olive oil is part of the Mediterranean diet, which has been linked to heart health and long life. It’s rich in monounsaturated fats that are good for your blood vessels. It also has polyphenols that work to protect the cells in your body.
Oranges are a great source of vitamin C and potassium. They also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy. Vitamin C is essential for immune system function. It also builds strong connective tissue and keeps blood vessels healthy.
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