Inflammation can be both, good and bad for your body. In the short term, it serves as a defense mechanism against injury or infection, and is an important part of a healing process. Intermittent bouts of inflammation also protect you from invaders such as chemicals and microbes. However, chronic inflammation caused by stress, low-activity levels, or certain foods can be harmful and lead to major disease such as cancer, diabetes, heart disease, and Alzheimer’s. Food is one of the most powerful tools that can help you prevent and combat inflammation.

Here is a list of most common foods worth adding to your menu.

Berries are packed with antioxidants, vitamins, minerals, and fiber. Most common ones are blueberries, raspberries, strawberries, and blackberries.

·    Fatty fish are a good source of protein and omega-3 fatty acids (EPA and DHA). Best ones to try are herring, sardines, salmon, and mackerel.

·       Avocados are rich in monounsaturated fats, fiber, magnesium, potassium, carotenoids, and tocopherols.

·       Green tea is known for its antioxidant properties. It is packed with epigallocatechin-3-gallate (EGCG) and can help with reducing inflammation and prevention of certain chronic diseases.

·       Turmeric gained its place on the anti-inflammatory list due to its main active ingredient curcumin. It may lower your risk of heart disease, cancer, and Alzheimer’s, and help treat depression.

·       Dark chocolate is packed with flavanols, inflammation reducing antioxidants. To reap the benefits, make sure your chocolate contains at least 70% cocoa.

·       Extra virgin olive oil is a staple of the Mediterranean diet. It is high in oleocanthal, an antioxidant with anti-inflammatory benefits. It is rich in healthy monounsaturated fats, and vitamins E and K.

·       Grapes are good sources of resveratrol and anthocyanins. They offer vast anti-aging and anti-inflammatory benefits.

·       Cruciferous vegetables such as kale, broccoli, cauliflower, or Brussels sprouts are rich in antioxidants. They help fight inflammation and may lower the risk of cancer and heart disease.

·       Cherries are a good source of antioxidants, particularly catechins and anthocyanins, which help fight inflammation.

·       Walnuts are an excellent source of monounsaturated fatty acids, omega-3 fatty acids, minerals, protein, and vitamin E. They have been found to help reduce inflammation and lower the risk of heart disease.

These are just a few foods that help combat inflammation. For most benefits, eat a variety of colors, to provide your body with a wide range of nutrients and antioxidants. If possible, go for fresh and simple ingredients. If you have to purchase premade foods, make sure to check the label for any hidden offenders.