Foods: That lower inflammation in your body

A diet rich in anti-inflammatory foods can play a significant role in managing and preventing joint inflammation. The following foods are strongly recommended as part of a balanced nutritional plan to support joint health:

1. Oily Fish:
Examples include salmon, mackerel, sardines, and trout. These are high in omega-3 fatty acids, which have been shown to reduce inflammatory markers in the body. Aim for at least two servings per week.

2. Leafy Green Vegetables:
Spinach, kale, and Swiss chard are excellent sources of vitamins A, C, and K, as well as antioxidants that combat inflammation and support overall joint function.

3. Berries:
Blueberries, strawberries, and raspberries are rich in antioxidants like anthocyanins, which help counteract oxidative stress and inflammation in joints.

4. Nuts and Seeds:
Walnuts, flaxseeds, and chia seeds are good sources of healthy fats and magnesium, both of which have anti-inflammatory effects.

5. Olive Oil:
Extra virgin olive oil contains oleocanthal, a compound with properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). It is a healthy alternative to saturated fats and ideal for cooking or dressing salads.

6. Whole Grains:
Brown rice, quinoa, oats, and barley are complex carbohydrates that provide fibre and nutrients, helping to regulate inflammation and maintain a healthy weight.

7. Turmeric:
This spice contains curcumin, a compound well known for its anti-inflammatory and antioxidant effects. For best absorption, turmeric can be taken with a source of fat and black pepper.

8. Green Tea:
Rich in polyphenols, green tea can help reduce inflammation and may slow cartilage destruction in joint diseases.

9. Garlic and Onions:
These contain diallyl disulfide, a compound that may reduce cartilage-damaging enzymes in inflammatory joint conditions.

10. Low-Fat Dairy or Fortified Alternatives:
Yogurt, milk, and fortified plant-based drinks provide calcium and vitamin D, which are important for bone and joint health, especially in individuals at risk of osteoporosis or inflammatory arthritis.

In addition to these dietary recommendations, it is advisable to maintain a healthy body weight, engage in regular low-impact physical activity (such as walking, swimming, or cycling), and stay well-hydrated. Avoiding processed foods, refined sugars, and excessive red meat consumption can further help reduce systemic inflammation