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  • Winnipeg Tribune

Top Ten Foods to Fight Inflamation

Many of us struggle with painful inflammation on a daily basis and while there are many factors that contribute to it, there are also a number of things we can do that can help. Losing weight, exercise, and managing stress are all helpful but there are also a number of foods

that have been recognized for their potential anti-inflammatory properties. Including them in your diet may help reduce inflammation in the body. Here are some examples:

  1. Fatty fish: Fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have been shown to reduce inflammation.

  2. Berries: Blueberries, strawberries, cherries, and other brightly coloured berries are packed with antioxidants that can help combat inflammation.

  3. Leafy green vegetables: Vegetables such as spinach, kale, and collard greens contain high levels of antioxidants, vitamins, and minerals that may have anti-inflammatory effects.

  4. Nuts: Almonds, walnuts, and other nuts are rich in healthy fats, fibre, and antioxidants, which can help reduce inflammation.

  5. Extra virgin olive oil: Olive oil is rich in monounsaturated fats and contains a compound called oleocanthal, which has been shown to have anti-inflammatory effects.

  6. Turmeric: Curcumin, the active compound in turmeric, possesses strong anti-inflammatory properties. Adding turmeric to your dishes or consuming it as a supplement can be beneficial.

  7. Ginger: Ginger contains gingerol, a bioactive compound that has been studied for its anti-inflammatory effects. It can be consumed fresh, as a spice, or in tea form.

  8. Garlic: Garlic has sulfur compounds that may have anti-inflammatory effects. Including garlic in your cooking can be a flavorful way to reduce inflammation.

  9. Green tea: Green tea is rich in polyphenols and antioxidants that have been shown to have anti-inflammatory properties.

  10. Dark chocolate: Dark chocolate with a high cocoa content contains flavonoids that may have anti-inflammatory effects. Enjoy it in moderation as part of a healthy diet.

It's important to note that while these foods may have potential anti-inflammatory benefits, they should be part of a balanced and varied diet. It's always recommended to consult with a healthcare professional or registered dietitian for personalized advice on nutrition and managing inflammation.



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