Another good inflammation-fighting healthy food is walnuts. They are high in ALA, a type of omega-3 fatty acid that reduces inflammation in the body.
A 2004 study published in the Journal of Nutrition found that people who ate at least 2.3 ounces of walnuts daily had reduced levels of inflammatory markers like C-reactive protein (CRP). High CRP indicates a high risk of suffering from heart disease due to inflammation.
Regular consumption of walnuts can help prevent chronic diseases, such as heart disease and arthritis, and promote bone health.
Soak 3 or 4 walnuts in water overnight. The next morning, eat these soaked walnuts with breakfast or as healthy mid-morning or mid-afternoon snack. You can also include walnuts in smoothies, cereals or baked goods.
Several phytonutrients in blueberries like anthocyanins, hydroxycinnamic acids, hydroxybenzoic acids and flavanols function both as antioxidants and anti-inflammatory compounds in the body.
These phytonutrients reduce inflammatory processes in tissues by increasing the cells membrane’s functionality to allow important nutrients and chemical processes to reach the cells. Moreover, blueberries are low in fat and calories.
Regular consumption of blueberries reduces the risk of developing arthritis and can help protect against intestinal inflammation and ulcerative colitis. It is recommended to have 1 serving (about 1/2 cup) of blueberries daily.
You can include blueberries in smoothies, fruit salad, cereals and baked goods.