In the pursuit of well-being in 2024, a spotlight on anti-inflammatory foods has been emphasized for its effectiveness in better body, brain, and heart health. These foods, rich in antioxidants and compounds that combat inflammation, have the potential to contribute to a more robust and resilient overall system. Beyond addressing physical health, incorporating anti-inflammatory foods into our diets may also promote cognitive well-being and cardiovascular health.
We spoke with Jesse Feder, RDN, CPT, to learn about five anti-inflammatory foods you should eat for a healthier body, brain, and heart this new year. Feder revealed that blueberries, spinach, avocado, salmon, and Greek yogurt are the ones to include more of in your diet.
Blueberries
Packed with antioxidants, these little berries exhibit anti-inflammatory properties that can benefit various aspects of our well-being.
"Blueberries are one of the highest antioxidant containing fruits that are also loaded with fiber and other nutrients including vitamin C, A, K, potassium, and manganese. The high amount of antioxidants is great for fighting off inflammation throughout the body, including your brain and heart," Feder says.
He also adds that the abundance of fiber is excellent for fostering better digestion and facilitating nutrient absorption, crucial for overall bodily wellness. Additionally, the array of vitamins and minerals plays a key role in optimizing various bodily functions, particularly those linked to brain and heart health.
Spinach
Spinach, a nutrient-dense leafy green, stands as a powerhouse in promoting a healthier body, brain, and heart. Packed with vitamins, minerals, and antioxidants, spinach offers a myriad of benefits.
Feder says this green food is "loaded with fiber and other nutrients including vitamins A, C, K, folic acid, iron, and calcium. The high amount of antioxidants is great for fighting off inflammation throughout the body, including your brain, and heart. The high amount of fiber promotes healthy digestion and nutrient absorption which is also important for whole body health. Lastly, the key nutrients in spinach has been directly associated with improvements in cognition and cardiovascular health."
Avocado
Rich in heart-healthy monounsaturated fats, avocados may contribute to lower cholesterol levels and improved cardiovascular health. Avocado's high content of vitamins, particularly vitamin K and folate, supports brain health and cognitive function.
"Avocado is one of the healthiest fats on the planet. It is very high in monounsaturated fats as well as dietary fiber. It is also a great source of B vitamins, vitamin C, vitamin E, vitamin K, folate, potassium, magnesium, and antioxidants. The healthy fats in avocado is great for supporting brain health as well as proper blood lipid levels which is essential for heart health," Feder says.
He also notes that the abundant dietary fiber in avocados plays a crucial role in supporting the gastrointestinal tract, enhancing nutrient absorption, and promoting overall health. Furthermore, the copious nutrients and antioxidants present in avocados prove beneficial in optimizing bodily functions and combating inflammation.
Salmon
Packed with omega-3 fatty acids, salmon supports heart health by reducing inflammation, improving blood vessel function, and lowering blood pressure. These fatty acids also play a vital role in supporting cognitive function and maintaining brain health, potentially reducing the risk of age-related cognitive decline. Rich in high-quality protein, salmon aids in muscle maintenance and repair, contributing to overall bodily strength.
Feder elaborate further and says, "Salmon is a protein superfood that is very high in healthy fats, antioxidants, and nutrients including B6, B12, selenium, niacin, phosphorous, thiamine, and pantothenic acid. The high amount of lean protein and healthy omega 3 fatty acids is great for supporting lean muscle tissue, brain function, and heart health. Additionally, the high amount of nutrients and antioxidants in salmon is great for supporting whole body function and fighting off inflammation."
Greek Yogurt
Packed with protein, Greek yogurt aids in muscle maintenance and repair, supporting overall physical strength. The probiotics found in Greek yogurt contribute to a healthier digestive system, promoting gut health and nutrient absorption.
"Greek yogurt is loaded with anti-inflammatory properties due to the high amount of probiotics or healthy bacteria. These bacteria can help optimize gut health, which is essential for digestion, nutrient absorption, brain health, and heart health. Additionally, this can help reduce inflammation throughout the gut and rest of the body. Lastly, Greek yogurt is a great source of protein which is essential for supporting our bodies lean muscle tissue," Feder shares.
