8 anti-inflammatory foods to add to your diet

You might've heard the buzz about "anti-inflammatory" when it comes to diets, health, and wellness. But what does it mean, and what foods can help? The simple answer is that anti-inflammatory foods are great for our bodies regardless of whether or not we are actively facing inflammation – and can help us both heal from and prevent the worsening of existing conditions.

Veterans who are dealing with service-connected conditions can benefit from learning about inflammation, how it might play a role in their condition, and how to nourish their bodies in a way that provides long term benefits.

But first: What is inflammation, and how can it affect the body?

For the most part, inflammation is a normal bodily response to injuries, illnesses, and invaders (like germs, viruses, and bacteria). It can manifest in the body as swelling, fever, aches and pains, chills, and fatigue. When it's short-term in response to one of these factors, it's called acute inflammation.

Sometimes, however, the body can produce inflammation when it isn't truly necessary. This can cause problems over a long term period of time, complicating existing conditions as well. This is called chronic inflammation. We wrote an entire blog here about how inflammation can impact various body systems (immune system, respiratory system, and so on). 

Whether you're looking to make your diet healthier overall or specifically want to target chronic inflammation, these 12 anti-inflammatory foods are a great addition to a well-balanced diet:

Turmeric

We're putting it first on the list because turmeric, a root vegetable and popular spice, is one of the best foods you can consume to fight inflammation in the body. Thanks to a high content of curcumin, a powerful natural compound with antioxidant and anti-inflammatory properties.

Berries

Not only are they delicious – berries such as strawberries, blueberries, raspberries and blackberries are packed with powerful antioxidant and anti-inflammatory compounds. A diet that regularly incorporates them may even prevent certain types of cancer.

Oily fish

Due to a high content of omega-3 fatty acids, oily fish such as salmon, trout, and sardines can help the body reduce inflammation. You can also take omega-3 supplements in pill form if you're not a big fan of seafood. 

Avocado

Avocados are full of healthy monounsaturated fats, fiber, and antioxidants – all of which can help fight inflammation and also promote cardiovascular health. So, not only are avocados beneficial for their anti-inflammatory properties – they're also a great heart health food.

Leafy greens

Getting more greens in your diet is a great way to aid the body in anti-inflammation. Leafy greens like spinach, kale, and swiss chard are full of nutrients, vitamins, and minerals – all of which help the body on a cellular level and also combat inflammation from the inside out.

Cacao

While we can't advise eating chocolate cake every day, real cacao (like 70% or higher dark chocolate with less sugar in it) is beneficial for the body when it comes to anti-inflammatory purposes. Cacao is full of flavonoids (naturally occurring plant compounds) that can regulate cell growth and reduce inflammation.

Citrus fruits and vegetables high in vitamin C

Citrus fruits like oranges, grapefruit, lemons, and limes are an excellent source of vitamin C, which fights inflammation in the body. There are plenty of veggies high in vit C too – like bell peppers, broccoli, and brussels sprouts. 

Garlic and ginger

Whip up a stir fry or a soup – garlic and ginger are a powerful duo both for boosting your immune system and also reducing inflammation in the body. They're great on their own, but combining the two together can have even more benefits for your health.

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