24 Anti-Inflammatory Foods That Work Better Than Supplements

3. Fatty Fish: Omega-3 Rich Superstars

Fatty fish such as salmon, mackerel, sardines, and trout are among the best sources of omega-3 fatty acids, which are essential for reducing inflammation. Omega-3s work by inhibiting the production of inflammatory molecules and have been shown to lower the risk of chronic diseases like heart disease and arthritis. Regular consumption of fatty fish can also support brain health, enhance mood, and improve cognitive function. To reap these benefits, aim to include fatty fish in your diet at least twice a week. Grilled, baked, or poached, these fish can be prepared in various ways to suit different culinary preferences. For those who do not consume fish, omega-3 supplements derived from algae are a viable alternative.

4. Leafy Greens: Nutrient-Dense Powerhouses

Leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses that offer a wide array of health benefits. These greens are rich in vitamins, minerals, and antioxidants, including vitamin K, vitamin C, and beta-carotene, all of which have anti-inflammatory properties. The high fiber content in leafy greens also supports digestive health and aids in the prevention of chronic diseases. Studies have shown that a diet rich in leafy greens can reduce the risk of heart disease, improve bone health, and enhance cognitive function. Incorporating these greens into your diet is easy; they can be added to salads, smoothies, soups, or simply sautéed as a side dish.