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Do you love “hacks” when it comes to your health and fitness? I know I do!
Did you know that chronic inflammation can be reduced by adding anti-inflammatory foods into your diet?
Chronic inflammation is linked to a variety of health problems such as autoimmune disease, heart disease, cancer, and arthritis. Luckily, chronic inflammation can be naturally reduced by eating a healthy diet full of anti-inflammatory foods. These foods include fruits, vegetables, and whole grains. I've written about other powerhouse foods to help you naturally lower inflammation, be sure to check them out to!
Not only do the fruits and veggies below help you naturally lower inflammation, they also power fruits and veg to fuel your body for workouts and recovery in a big way…
And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!
7 Fruits & Veggies for Naturally Lowering Chronic Inflammation (And Boosting Workout Performance and Recovery)
Green Peas
Green peas are small, but they’re mighty when it comes to chronic inflammation. They’re packed with fiber and antioxidants like carotenoids and flavonoids, which help to fight free radicals and keep your cells healthy. Studies have shown that green peas can help reduce markers of inflammation, which reduces the chances of developing chronic health conditions like autoimmune diseases, heart disease, and others. Or, if you’re looking for a quick and easy way to get your peas, try a scoop of pea protein powder in your post-workout shake.
Oranges
You’ve probably heard that oranges are a good source of vitamin C and are great for your immune system, but did you know that they can also help reduce chronic inflammation? Vitamin C is a powerful antioxidant that helps to neutralize free radicals and keep cells healthy. In one study, people who took a vitamin C supplement had reduced levels of inflammation markers after just two weeks. So, next time you’re looking for a snack, reach for an orange instead of a sugary treat.
Another vitamin C superpower:
It helps your body absorb iron from plant-based foods, especially important for female athletes, women anticipating pregnancy, and during the transition from perimenopause into menopause.
Beets
Beets are one of my favorite anti-inflammatory vegetables! These little red powerhouses are also great for chronic inflammation. Beets are rich in antioxidants and anti-inflammatory compounds like betaine and nitrates. Beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is super important during and after your workouts. In one study, people who drank beet juice before exercise had increased blood flow and reduced inflammation. So, add some beets to your next salad or smoothie for a boost of chronic inflammation-busting power!
Tart cherries
These little red gems are also great for chronic inflammation. Tart cherries have been shown to reduce markers of inflammation, pain, and muscle damage after exercise. In one study, people who took a tart cherry supplement before and after exercise had reduced inflammation and pain. So, if you’re looking for a natural way to reduce chronic inflammation, add some tart cherries to your diet.
Spinach
Popeye was on to something when he ate his spinach! This leafy green is also great for chronic inflammation. Spinach is rich in antioxidants and anti-inflammatory compounds. These compounds help to protect cells from damage and reduce the risk of chronic diseases. So, add some spinach to your next smoothie or salad for a chronic inflammation-busting boost. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).
Bananas
Bananas are often called nature’s sports drink because they’re a great source of energy and electrolytes. But did you know that they can also help reduce chronic inflammation? Bananas are a good source of anti-inflammatory, antimicrobial, and antioxidant properties. These compounds help to protect cells from damage and reduce the risk of chronic diseases. This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. So, if you’re looking for a chronic inflammation-busting snack, reach for a banana instead of processed snacks.
Sweet potatoes
Sweet potatoes are a great source of nutrients that can help reduce chronic inflammation. Sweet potatoes are rich in antioxidants and anti-inflammatory compounds. Sweet potatoes are also a good source of fiber, which can help to reduce inflammation in the gut. So, add sweet potatoes to your diet for a chronic inflammation-busting boost.
Pretty great list, right? Food is fuel!
Next time you plan or prep your meals, think about adding a few of them to your daily intake.
Thank you for reading! I hope this article has provided you with some valuable information on how to reduce chronic inflammation through diet. If you would like to receive recipes, healthy living tips, and all things anti-inflammation, subscribe to my email list. I promise I won't spam you - I love helping people live healthier and happier lives!
