The 7 Best Foods for Fighting Inflammation

The 7 Best Foods for Fighting Inflammation
From TIME - April 2, 2018

The following story is excerpted from TIMEs special edition, 100 Most Healing Foods, which is available in stores, at the Meredith Shop and at Amazon.

Inflammation is our bodys healthy response to fighting disease. But when it gets out of hand, inflammation can become chronic and lead to a whole host of health problems, from autoimmune diseases to cancer. Foods high in sugar and saturated fat are thought to contribute to inflammation, which is why some people who have inflammatory conditions and autoimmune disorders try out low-sugar diets. On the flip side, there are also foods to pile onto your plate that may actually tamp down inflammation. Read on for the latest science on anti-inflammatory options, plus how to enjoy these picks.

Bell peppers

How to eat them: Chop up bell peppers and serve them with hummus or drizzled with a little red-wine vinegar, salt and pepper.

Why theyre good for you: Bell peppersespecially the bright-red onesare high in antioxidants and low in starch. Similar to spicy peppers, sweet bell peppers contain the chemical compound capsaicin, which is known to help reduce inflammation and potentially even pain.


How to eat them: Slice up pears and add them to a salad with walnuts and a soft cheese.

Why theyre good for you: If youre concerned about inflammation (say, if you have arthritis or diabetes), eating high-fiber foods like pears is a natural way to fight the problem. Fiber-rich diets contribute to a healthy microbiome and promote satietyhelpful when trying to lose weight.


How to eat it: This fish is a Mediterranean staple. Roast a fillet of mackerel (or the whole fish if youre adventurous) with a generous helping of herbs, olive oil and lemon.

Why its good for you: The high fat in mackerel helps fight diseases characterized by high inflammation, like heart disease and Alzheimers. Mackerel is also a source of vitamins B12 and D, the latter of which can be hard to find naturally in foods. Vitamin D is important for maintaining strong bones and immune-system function, as well as helping the body absorb calcium.


Black tea


Pomegranate seeds


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