Superfoods to help reduce inflammation

You’ve probably heard the term ‘inflammation’ mentioned on health podcasts and nutritionists’ Instagram posts, but do you know what the buzzword actually means?

Inflammation is a useful, short-term immune response that helps to protect your body from outside invaders, such as bacteria, toxins and viruses. When inflammation becomes chronic and longlasting though, it can have a negative effect on our health, contributing to diseases like heart disease, cancer, stroke and diabetes.

Diet is just one key way that we can help to control chronic inflammation in the body – and while sugary and processed foods can worsen the problem, these superfoods may help to keep it in check.

1. BERRIES

Strawberries, blueberries, raspberries and blackberries don’t just taste great – they’re all rich in antioxidants too. These disease-fighting molecules help to protect your body against free radicals; unstable atoms that can damage cells, causing illness and aging.

All berries contain flavonoids, but certain varieties are more potent than others. Blackberries are known for their high content of the phytonutrient, which has powerful anti-inflammatory properties, and can play a role in supporting the immune system too.

If fresh berries are too expensive, you can pick up much cheaper frozen varieties, which you can sprinkle over yoghurt or whizz into postworkout smoothies.

3.BROCCOLI

As well as being a good source of fibre and protein, this nutrient-dense powerhouse is especially rich in antioxidant flavonoids like kaempferol and quercetin.

It’s also packed with a variety of carotenoids, which can help protect against the development of skin cancer and certain eye diseases.

As well as being a great side dish, why not try adding broccoli into stir-fries, soups and side salads too?

3.TURMERIC

Like kale and quinoa, this golden coloured spice has become one of those trendy ingredients that everyone now seems to have in their cupboards.

The reason? Because turmeric has some wellresearched anti-inflammatory properties that can help to reduce the aches and pains associated with arthritis, as well as soothing inflammatory skin issues like acne.

You can sprinkle turmeric over vegetables and roast in the oven, add it to Sunday egg scrambles or even make golden milk – an Indian drink with turmeric and other spices, such as cinnamon and ginger.