Dietitian’s Top Foods for Reducing Inflammation
Ever feel like your body is waging a silent war within? Aches, fatigue, bloating, and stubborn fat clinging on - these could be signs of chronic inflammation, an underlying issue impacting millions.
But don't give up hope! As an Accredited Dietitian, I'm here to tell you this: you have the power to fight back and use food as your weapon!
In this blog, we will look at the top foods that act as natural inflammation fighters, turning your diet into a shield against discomfort. We'll explore the science behind these powerhouses and the knowledge to move towards a healthier, inflammation-free you!
While there's no single "super food" for inflammation, the following 6 are a great place to start.
My top Anti-Inflammatory Picks:
#1 Fatty Fish: Salmon, sardines, mackerel and anchovies are rich in omega-3 fatty acids. These "healthy fats" regulate immune function, reducing inflammatory markers and keeping you feeling your best. Aim for 2-3 servings a week for optimal benefits.
#2 Dark Leafy Greens: Kale, spinach, bok choy and silverbeet are packed with antioxidants and flavonoids, they fight against cell damage and inflammation. Plus, their abundance of vitamin K supports cell function and may even reduce pain. Aim to include a large handful daily!
Spinach is a fantastic addition to salads or cooking.
#3 Berries: Blueberries, raspberries, strawberries and blackberries are anti-inflammatory gems. Rich in anthocyanins, powerful antioxidants, they combat inflammation and protect cells from damage. Enjoy them fresh, frozen, or blended into smoothies for a delicious and nutritious treat.
#4 Turmeric: This vibrant spice boasts curcumin, a potent anti-inflammatory compound. Sprinkle it on roasted vegetables, add to rice, blend it into smoothies, or even stir it into warm milk for a comforting turmeric latte. Remember to add a pinch of pepper, as this will help to boost its absorption!
Ginger: Don't underestimate the power of this pungent root! Ginger contains gingerols, compounds with anti-inflammatory and pain-relieving properties. Add it to stir-fries, curries, soups, or use it in a tea.
Garlic: This culinary staple harbors allicin, a compound with anti-inflammatory and antioxidant properties. Use it fresh, minced or powdered! Garlic is great for adding into pasta’s, roasts, stews and soups.
But remember:
These great anti-inflammatory foods work best when included as part of a healthy diet. Focus on including lots of fruits, vegetables, whole grains, legumes, healthy fats like olive oil, lean meats and dairy. This dietary pattern, as seen in the Mediterranean diet, is rich in anti-inflammatory nutrients like omega-3s, antioxidants, and fiber, making it a good overall choice.
Holistic approach: While diet plays a significant role, managing stress, getting enough sleep, and engaging in regular physical activity also contribute to reducing inflammation.
Book a one on one appointment to discuss your specific needs and goals and make sure they are right for you!
Ready to ditch the discomfort and embrace a healthier you? Start by incorporating these top anti-inflammatory foods into your diet. And stick at it, consistency is key to creating lifestyle change!