Inflammation-fighting foods have gained significant attention for their potential role in promoting overall health and well-being. Chronic inflammation is linked to various age-related diseases and conditions, including obesity, cardiovascular issues, and cognitive decline. Addressing inflammation through powerful dietary choices has become a focal point in the quest for optimal health, particularly in the context of weight loss and age-related diseases.
We spoke with Michelle Saari MSc, RD, at EHealth project, to learn about three foods you should eat more of because they fight inflammation, promote weight loss, and lower risk of age-related diseases. Saari revealed that salmon, blueberries, and ginger are some of the best options. Read on to learn more.
Salmon
Salmon, a nutrient-dense fatty fish, stands out as a nutritional powerhouse with various health benefits. These omega-3s play a crucial role in reducing levels of pro-inflammatory substances in the body, contributing to the mitigation of chronic inflammation. Additionally, salmon's high-quality protein content supports satiety, making it a valuable ally in weight loss efforts. Furthermore, the heart-protective attributes of salmon may aid in preventing cardiovascular diseases, while the anti-inflammatory impact could potentially extend to protecting against age-related cognitive decline.
Saari says "Salmon is notorious for combating inflammation, thanks to its rich omega-3 fatty acid content. These fatty acids are effective in reducing the body's production of inflammatory substances. Beyond its anti-inflammatory benefits, salmon is also great for weight loss. It's high in protein yet low in calories, which can help increase feelings of fullness and reduce overall calorie intake. Another benefit is the omega-3s in salmon are linked to a reduced risk of heart disease and may support brain health, which is so important in preventing age-related diseases."
Blueberries
Blueberries, often hailed as a "superfood," boast a remarkable profile of health-promoting compounds that make them a valuable addition to a well-rounded diet. Rich in antioxidants, blueberries exhibit potent anti-inflammatory properties, helping to combat oxidative stress and reduce inflammation in the body. This anti-inflammatory potential positions blueberries as allies in the prevention of age-related diseases, including cardiovascular issues and cognitive decline.
Saari says that "Blueberries are great at fighting inflammation, primarily due to their high antioxidant content, including potent flavonoids. These antioxidants have significant anti-inflammatory effects. For weight management, blueberries are an excellent choice. They're low in calories and high in fiber, promoting a feeling of fullness and aiding in weight control. The antioxidants in blueberries also play a vital role in combating oxidative stress, a key factor in the aging process and the development of age-related diseases like Alzheimer's."
Ginger
Saari says that ginger is renowned for its unique taste and health advantages, ginger is infused with gingerol, a compound renowned for its robust anti-inflammatory and antioxidant attributes.
"Ginger can contribute to weight loss by enhancing thermogenesis, which increases metabolism and fat burning, and by helping control appetite. Its antioxidant properties are also beneficial in reducing the risk of chronic diseases associated with aging, as they help combat oxidative stress. This makes ginger a valuable addition to a diet aimed at reducing inflammation, supporting weight loss, and lowering the risk of age-related diseases," she notes.
Including ginger in the diet, whether through teas, culinary use, or supplements, offers a flavorful and health-promoting option for those seeking natural ways to combat inflammation, support weight loss, and potentially mitigate the impact of aging on health.
