These 10 Whole Foods Fight Inflammation and Boost Long-Term Health
Inflammation is a natural response in the body, but it can become harmful when persistent or severe. Experts now highlight how certain foods may help reduce this risk by fighting inflammation at a cellular level. Registered dietitians and health guidelines point to specific ingredients that could make a real difference in long-term health.
Fatty fish, such as salmon and herring, are among the top foods for lowering inflammation. Their high omega-3 content directly combats inflammatory processes in the body. Seafood like mussels and shrimp also provides similar benefits.
Leafy greens, including spinach, kale, and arugula, pack vitamins A, C, and K alongside antioxidants like lutein and beta-carotene. These compounds help neutralise harmful free radicals and reduce inflammation over time. Berries, such as strawberries, blueberries, and raspberries, work in a similar way by cutting down inflammatory molecules while delivering a strong dose of vitamin C. Nuts, particularly walnuts and Brazil nuts, contain omega-3s, phytosterols, and other micronutrients that support anti-inflammatory effects. Whole grains like quinoa, along with legumes such as lentils and chickpeas, add fibre and plant-based proteins that further aid in reducing inflammation. Healthy fats from olive, flaxseed, and walnut oils also play a key role, thanks to their omega-3s and polyphenols. Dark chocolate, when consumed in moderation, offers polyphenols that fight inflammation and improve gut health. Green tea, rich in catechins like EGCG, protects cells from oxidative damage. Even avocados contribute, providing both omega-3s and vitamin E to help control inflammation.
Adding these foods to a regular diet may help protect cells from damage and lower chronic inflammation. Over time, such dietary choices could contribute to a longer, healthier life. Nutritionists continue to recommend these ingredients as part of a balanced approach to reducing inflammation naturally.
