Inflammation is the immune system’s response to injuries or infections. While inflammation is crucial to healing acute conditions, like when you have a fever while your body is fighting an infection, chronic inflammation is bad news for your health.

If you want to avoid the harmful effects of chronic inflammation, start by consuming more anti-inflammatory foods, like almonds, broccoli and salmon.

The benefits of an anti-inflammatory diet

Inflammation occurs when your immune system senses an antigen or a stimulus that it considers foreign or toxic to your body.

When the immune system is disrupted, it puts itself unnecessarily on constant defense. This then triggers inflammation throughout your body.

When this happens, inflammation does your body more harm than good as your immune system then starts attacking your own cells, tissues or other harmless material.

You may be suffering from chronic inflammation if you are experiencing several of these symptoms or conditions:

• Autoimmune conditions
• Depression
• Digestive upset
• Fatigue
• Food sensitivities
• Joint pain or other aches and pains
• Not losing weight despite regular exercise and healthy eating habits
• Skin problems (e.g., acne, eczema or psoriasis)

The good news is, you can naturally address chronic inflammation by following an anti-inflammatory diet, which includes a lot of healing superfoods. While on this diet, you should also avoid the consumption of unhealthy processed foods full of sugar and added fat that can trigger inflammation.

Anti-inflammatory superfoods

Below are 15 superfoods that you can eat to avoid chronic inflammation and support your overall well-being.

Almonds 

Like olive oil, almonds are rich in monounsaturated fats. When eaten in moderation, monounsaturated fats can help reduce bad cholesterol levels in your blood, which then helps reduce heart disease and stroke risk.

Almonds also contain manganese, plant protein and vitamin E. These nutritious nuts also help you feel full longer. Snack on a handful of almonds if you want a healthy snack while you’re trying to manage your weight.

Avocados 

Avocados are also full of monounsaturated fats that are good for the heart.

These green fruits are also rich in fiber, magnesium and potassium yet low in sodium. Have half an avocado to boost your daily intake of vitamins A, C, E and B-complex vitamins.

Finally, avocados contain polyphenols that work as antioxidants. These compounds help fight inflammation.

Broccoli 

Broccoli is a cruciferous vegetable low in calories and rich in glucosinolates, which are phytochemicals that act as potent antioxidants.

Additionally, broccoli is rich in nutrients and vitamins such as calcium, potassium and vitamins A and C.

Blueberries

Blueberries are a great source of polyphenols that trigger antioxidant activity. These compounds can also help fight cancer and cardiovascular disease.

The phytochemicals in blueberries, which includes anthocyanins, flavonoids, phenolic acids and tannins, help prevent and repair cellular damage from free radicals.

Blueberries are a low-calorie fruit rich in fiber and vitamins C and E.

Carrots

Carrots contain beta-carotene that the body converts to vitamin A, which functions as a powerful antioxidant.

Carrots contain zeaxanthin and lutein, two compounds related to vitamin A.

Dry beans 

Dry beans, like black beans, kidney beans, navy beans and pinto beans, are full of anti-inflammatory minerals, plant protein, B-complex vitamins and vitamin K.

Dry beans are fiber-rich and they are another great source of polyphenols that work as antioxidants. Beans are also a great vegan source of protein.

Kale

Kale is a low-calorie and fiber-rich superfood. This leafy green is a good source of calcium, iron, magnesium, potassium and vitamins A, C and K, while being low in sodium. It’s also low in calories and has a bit of fiber.

Olive oil 

Consuming olive oil in moderate amounts is often linked to heart health and longevity. The monounsaturated fats in olive oil are good for your blood vessels.

Olive oil contains polyphenols that work as antioxidants that protect your cells. It also helps minimize inflammation and reduce high cholesterol.

Oranges

Oranges are rich in vitamin C and nutrients like fiber, calcium, folate and potassium. The fiber and folate your get from oranges help boost heart health, and vitamin C promotes a stronger immune system.

When buying orange juice, opt for products without added sugar.

Salmon

Salmon is one of the best sources of omega-3 fatty acids that promote heart health.

Omega-3s also help reduce inflammation and keeps your cholesterol in check. Salmon also contains a beneficial antioxidant called astaxanthin.

Spinach

Spinach is a leafy green rich in lutein, a nutrient vitamin A and beta-carotene.

Spinach also contains folate, iron and vitamin K. As a low-calorie veggie, it’s great for salads.

Strawberries

Sweet and juicy strawberries are delicious and nutritious. Low-calorie strawberries are full of fiber and rich in vitamin C.

The pigments that give strawberries their bright red color also contain antioxidants that have anti-inflammatory properties.

Sweet potatoes 

Sweet potatoes are full of vitamins A, C and K, along with B-complex vitamins. These fiber-rich root vegetables also contain minerals like potassium.

Enjoy a baked sweet potato on its own as a healthy side dish. It can also be served with baked beans and broccoli as a full meal.

Swiss chard

Swiss chard is rich in vitamins A and K, along with other minerals.

Studies suggest that low-calorie Swiss chard contains flavonoids that function as anti-inflammatory antioxidants.

Walnuts

Walnuts are full of healthy fats, protein, minerals and phytochemicals called sterols. A great source of vitamin E, walnuts are another natural source of heart-healthy monounsaturated fatty acids and omega-3s.

Eating a handful of energy-dense walnuts can help you feel full longer and promote weight loss.

If you’re experiencing the signs of chronic inflammation, practice healthier eating habits and incorporate more of these anti-inflammatory superfoods into your regular diet.

Sources:

VeryWellHealth.com

MindBodyGreen.com

Heart.org