Berries are packed with antioxidants and phytochemicals that fight inflammation. These vibrant fruits are rich in vitamin C and other essential nutrients, making them a perfect addition to your diet
Cold-water fatty fish are excellent sources of omega-3 fatty acids. These healthy fats can help reduce the risk of chronic diseases. Aim to include fish in your diet at least twice a week
Leafy vegetables, including spinach, kale, and Swiss chard, are loaded with vitamins, minerals, and antioxidants. They contain high amounts of fibre, which aids in digestion and promotes a healthy gut. The phytochemicals found in cruciferous greens help reduce inflammation
Turmeric contains a compound called curcumin, which inhibits the activity of inflammatory enzymes and reduces the production of inflammatory molecules in the body. Include turmeric in your diet by adding it to soups, stews, or ‘golden’ milk, or try turmeric supplements
Almonds, walnuts, flaxseeds, and chia seeds are great alternatives to fatty fish for omega-3 fatty acids and inflammation-fighting compounds. These nutritious snacks are also packed with fibre, vitamins, and minerals
EVOO contains oleocanthal, a compound with anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). Use EVOO as a dressing for salads, a drizzle over roasted vegetables, or in homemade marinades
Matcha is the stronger-flavoured, brighter-coloured, and earthier relative of green tea. It is more potent than green tea because it contains more of the compound epigallocatechin-3-gallate (EGCG ), which has strong anti-inflammatory powers