Several foods may help reduce your inflammation. Here are four anti-inflammatory foods you can incorporate into your diet to ease your joint pain:
Fatty fish, including tuna, sardines, salmon and mackerel are high in omega-3 fatty acids, which contain anti-inflammatory effects. According to the Arthritis Foundation, “omega-3s interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response.”
The human body cannot produce omega-3 fatty acids on its own, but there are many ways you can get your dose of this healthy fat. Consuming fatty fish or taking a supplement is the best way to get the benefit of omega-3s. It is important to note that fish rich in omega-3 tend to also be high in mercury, which may have toxic effects if eaten in large quantities. The FDA offers a helpful chart to guide individuals on the best fish to eat and the correct frequency for most adults.
Berries like raspberries, strawberries and blueberries are filled with antioxidants, minerals and vitamins that reduce inflammation and boost immunity. Research has shown that berries contain polyphenol compounds purported to have anti-inflammatory activity in humans.
Berries are a great way to decrease inflammation within the body and are easy to incorporate into your diet. You can eat them plain, blend them in a nourishing smoothie, or top them over oatmeal or yogurt.