Chronic inflammation is a common root cause of many diseases, and a proper diet can effectively regulate the body’s inflammatory response. Nutritionist Sophie Janvier and several experts recommend the following five anti-inflammatory foods, which can promote vitality, improve digestion, strengthen immunity, and help prevent chronic diseases such as cardiovascular disease.
1. Nuts
For example, almonds are rich in dietary fiber, plant-based protein, minerals, and antioxidants, especially Omega-3 fatty acids, which help suppress the production of inflammatory substances in the body. Consuming a moderate amount of nuts daily and oily fish (such as salmon and sardines) weekly can double the anti-inflammatory effect, benefiting heart, skin, cognitive, and joint health.
2. Blueberries and Other Berries
Blueberries are rich in polyphenolic antioxidants, which can combat cellular oxidative stress and inflammatory responses. Polyphenols can block pro-inflammatory substances, helping to reduce chronic inflammation in the body. A moderate daily intake of fresh berries is recommended, combining delicious taste with anti-inflammatory benefits.
3. Buckwheat
This ancient grain is not only gluten-free but also rich in dietary fiber, antioxidants, and plant protein. Ample fiber promotes the growth of beneficial bacteria in the gut, generating anti-inflammatory substances, while buckwheat’s low glycemic index helps maintain blood sugar balance.
4. Probiotic Drink—Fermented Lactic Acid Bacteria (Avocado)
The classic fermented avocado drink contains a large amount of natural probiotics, helping to maintain the diversity and richness of the gut microbiota. A healthy gut microbiota is related to immunity, skin, and mental health. A disrupted gut environment increases the entry of toxins into the bloodstream, triggering inflammatory responses; therefore, maintaining gut health is key to preventing inflammation.
5. 85% or More Dark Chocolate
The flavanols in dark chocolate have powerful antioxidant and anti-inflammatory properties, helping to maintain the elasticity and health of blood vessels. Consuming a moderate amount (about 4 pieces) of high-purity dark chocolate not only satisfies cravings but also benefits cardiovascular health and reduces inflammation. Conversely, high-sugar milk chocolate may promote inflammation.
Lifestyle Insights from an Anti-inflammatory Diet
Integrating these foods into your daily diet can help reduce the burden of chronic inflammation on your body without drastically changing your lifestyle. Controlling your intake of processed foods and eating more whole, colorful fruits and vegetables, and foods rich in phytonutrients are key to developing an anti-inflammatory constitution.
