Adding anti-inflammatory foods to your diet can greatly improve your overall health. Dietician and nutritionist Sophie Janvier supports the anti-inflammatory diet because of its numerous, well-researched benefits. This diet can increase energy, enhance digestion, reduce joint pain, stabilize blood sugar, and help with weight management. It is useful for preventing various health issues and managing conditions such as endometriosis, eczema, and acne.
5. Dark chocolate – with 85 per cent cocoa
When selecting dark chocolate, choose varieties with a high cocoa content, ideally 85% or more. Cocoa is known as one of the most powerful anti-inflammatory substances among plants, providing numerous antioxidants, minerals, fiber, and theobromine. It is best to avoid milk or white chocolate, as despite their sweetness, they may promote inflammation.
4. Kefir
Fermented beverages are abundant in natural probiotics, which are live bacteria that boost the richness and diversity of our microbiome. A healthy microbiome provides many benefits, such as better digestion, a stronger immune system, healthier skin, and improved mental well-being. On the other hand, a disrupted microbiota can increase intestinal permeability, letting endotoxins enter the bloodstream and cause inflammatory responses.
3. Buckwheat
Buckwheat is gaining popularity as a nutritious alternative to quinoa. It’s loaded with fiber, antioxidants, and plant proteins, and is also gluten-free. The fiber in buckwheat positively nourishes the beneficial bacteria in our gut, encouraging them to generate anti-inflammatory compounds. Additionally, its high fiber content contributes to a lower glycemic index compared to traditional grains like rice or pasta, making it a healthier choice for maintaining stable blood sugar levels.
2. Blueberries
Berries like raspberries, redcurrants, and others are loaded with antioxidants that help fight oxidative stress in our cells, which can speed up aging and cause inflammation. Blueberries are especially high in a powerful antioxidant called Polyphenols. Extensive research has shown that these antioxidants are effective in reducing the production of certain pro-inflammatory agents.
1. Nuts.
Almonds are a rich source of dietary fiber, plant-based proteins, essential minerals, and antioxidants. Omega-3 fatty acids, which are often deficient in our diets, are essential for optimal body function. They help produce important anti-inflammatory agents and promote heart health. These nutrients are beneficial for skin conditions, inflammatory disorders, and may even help manage anxiety.
To maximize benefits, it is recommended to include oily fish in your diet at least twice a week. Options such as tuna, salmon, sardines, or mackerel provide a different type of Omega-3 that complements the Omega-3s found in nuts, enhancing their anti-inflammatory effects.