7 Anti-Inflammatory Foods That Are in My Shopping Cart Every Week, According to a Food Writer

As a food writer, I’m often asked what I eat to maintain my healthy lifestyle. The truth is, my diet is filled with anti-inflammatory foods that not only taste great but also provide numerous health benefits. In this article, I’ll share the 7 anti-inflammatory foods that are in my shopping cart every week.

1. Coffee

While some debate whether coffee is anti-inflammatory, current evidence suggests that it is. In fact, coffee is one of the main sources of antioxidants in the diets of most Americans. These healthy compounds fight free radicals, which contribute to cellular inflammation. Research has even found that frequent coffee drinkers have lower levels of inflammation and may live longer than those who drink less or no coffee.

2. Garlic

Garlic is well-known for its anti-inflammatory and antioxidant properties. However, it can be affected by heat, which can reduce its nutritional value. To get the most out of garlic, crush or chop the cloves and let them sit for 10 to 15 minutes before cooking. This allows the allicin, the main antioxidant in garlic, to activate.

- Advertisement -

3. Extra-Virgin Olive Oil

Extra-virgin olive oil is a staple in the Mediterranean diet and is known for its anti-inflammatory properties. It contains oleic acid, which has been shown to inhibit inflammation, as well as 20 other polyphenols, or plant-based antioxidants, that combat inflammation-causing compounds in the blood. Some research has even found that one of these compounds may be as effective as ibuprofen at relieving inflammation.

4. Walnuts

Nuts are a great snack for many reasons, including their combination of protein, fiber, and healthy fats. Walnuts, in particular, are a great source of antioxidants, including alpha-linolenic acid (ALA), a fatty acid that has been shown to reduce inflammation and play a key role in warding off cardiovascular and neurocognitive diseases.

5. Plain Strained (Greek-Style) Yogurt

While dairy can be pro-inflammatory, fermented products like kefir and yogurt seem to be an exception. A large study found that yogurt fans have fewer biomarkers of chronic inflammation compared to people who don’t eat yogurt. Plus, yogurt’s probiotics contribute to a healthy gut, which is tied to overall immunity.

6. Salmon in a Can or Pouch

Like most Americans, it can be tough to get my quota of seafood, a top source of lean protein and anti-inflammatory healthy fats. One study found that women in my age range (35-70) who consumed 80 grams of salmon and other fatty fish daily for eight weeks had reduced markers of inflammation. Canned salmon is a great option because it’s shelf-stable and can be used in a variety of dishes.

7. Oats

Whole grains like oats contain phenolic compounds, which have anti-inflammatory effects. In fact, one study found that eating oats can lower systemic chronic inflammation in adults who are at risk for cardiovascular disease in as little as two weeks. Oats are also versatile and can be used in a variety of dishes, from oatmeal to homemade granola.

Conclusion

Incorporating these 7 anti-inflammatory foods into your diet can have a significant impact on your overall health. From reducing inflammation to improving immunity, these foods are a great addition to any healthy diet. Remember to always choose whole, unprocessed foods whenever possible and to consume them in moderation.

FAQs

Q: What is the best way to prepare garlic to get the most nutritional benefits?

A: Crush or chop garlic and let it sit for 10 to 15 minutes before cooking to allow the allicin to activate.

Q: Is all olive oil created equal?

A: No, not all olive oil is created equal. Look for olive oil that is extracted using a cold-press process and is stored in an opaque bottle to prevent degradation.

Q: Can I use canned salmon in place of fresh salmon?

A: Yes, canned salmon is a great option because it’s shelf-stable and can be used in a variety of dishes.

Q: Are oats a good source of fiber?

A: Yes, oats are a great source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease.

Q: Can I use yogurt as a substitute for sour cream or mayonnaise?

A: Yes, plain strained yogurt can be used as a substitute for sour cream or mayonnaise in many recipes.