There is a lot of debate over what precisely anti-inflammatory food is and if it's essential to our diet. Studies show that it is; not only that but specific nutrients have been looked at, time and time again specifically for inflammation reduction. Today I will let you know what these nutrients are (and foods that contain these nutrients) that reduce inflammatory biomarkers.
Antioxidants and Phytochemicals
Food sources: Fruits, vegetables, plant foods
Long-chain omega-3 polyunsaturated fatty acids
Food sources: Chia seeds, Algal oil, Hemp seeds, walnuts, flaxseeds, Perilla oil
Monounsaturated fatty acids
Food sources: olive oil and olives, canola oil, nuts (almonds, cashews, pecans, and macadamias) and nut butters, avocados
Vitamin D
Food sources: Salmon, tuna, sardines, egg yolk, mushrooms, cow's milk, or plant-based fortified milk
Fruits with enzymatic proteins
Food sources: Papaya, mango, pineapple, kimchi, kefir, kiwis, ginger, asparagus, sauerkraut, yogurt
Choline
Food sources: Whole eggs, caviar, Shiitake mushrooms, soybeans, almonds, lima beans, quinoa
Betaine
Food sources: Beets, broccoli, shellfish (especially shrimp), spinach, wheat bran, wheat germ, wheat bread
Vitamin C
Food sources: Barbados (acerola) cherries, guava, cantaloupe, kiwi, broccoli, Brussel sprouts, lemons, lychee, strawberries, papaya, bell peppers, oranges, snow peas
Herbs and Spices
Food sources: Turmeric, black pepper, ginger, garlic, cinnamon, black pepper, cayenne, chili peppers, cloves, cardamom, ginseng, rosemary
References