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18. Grapes
Grapes contain anthocyanin which reduces inflammation and reduces the risk of many diseases, including heart disease, diabetes, obesity, Alzheimer’s disease, and eye allergies.
Almonds
This is another nut you should always include in your pantry. Almonds reduce the risk of atherosclerosis because it has a healthy type of fat that reduces inflammation as opposed to saturated fats, which potentiate inflammation. Additionally, almonds give you the sensation of feeling full because they have plenty of dietary fiber. Thus, it’s an excellent alternative for type 2 diabetes and for people fighting against obesity.
As you can see, a healthy diet does not need to be boring. You have many options to choose from, including spices, fish, fruits, nuts, and seeds. The variety is almost endless, and there are many recipes available if you want to follow an anti-inflammatory diet.
If you have an inflammatory condition such as arthritis or ulcerative colitis, consuming these foods will significantly improve your quality of life. Keep up with medical treatment during this time, and you can expect significant improvements after only a few weeks or months.
References
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Grimstad, T., Berge, R. K., Bohov, P., Skorve, J., Gøransson, L., Omdal, R., … & Hausken, T. (2011). Salmon diet in patients with active ulcerative colitis reduced the simple clinical colitis activity index and increased the anti-inflammatory fatty acid index–a pilot study. Scandinavian journal of clinical and laboratory investigation, 71(1), 68-73.
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Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current pharmaceutical design, 17(8), 754-768.
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Rosenblat, G., Meretski, S., Segal, J., Tarshis, M., Schroeder, A., Zanin-Zhorov, A., … & Hochberg, M. (2011). Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Archives of dermatological research, 303(4), 239-246.
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Chuang, C. C., & McIntosh, M. K. (2011). Potential mechanisms by which polyphenol-rich grapes prevent obesity-mediated inflammation and metabolic diseases. Annual review of nutrition, 31, 155-176.
