Inflammation in the body can come from a variety of sources. There’s the obvious kind you’d experience like swelling from a sprained ankle, but there’s also the less apparent kind called systemic inflammation. This kind of inflammation comes from your immune response to something foreign, like fighting off a cold, dealing with plant pollen or even living with certain diseases. According to Harvard Health, many common diseases—including cancer, heart disease, diabetes, arthritis, and Alzheimer's—have been linked to chronic inflammation.¹

What you eat on a regular basis plays a major role in fighting inflammation.  There are actually foods that may increase inflammation in the body, such as refined sugar, soda and margarine.² Whether you have a condition linked to inflammation or you just want to keep it at bay, incorporating foods that work with your body may help soothe your system.

Here are seven anti-inflammatory foods that have been identified as top-notch to work into your routine—and an added bonus: they are excellent for weight loss as well. If you are on the Jenny Craig program, you can find these in some of our Jenny Craig meals or on the Fresh & Free Additions list, so bon appetit!

 

Sources:

[1] https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

[2] https://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation-12.php

Looking for a caffeine fix? Look no further than black tea. The flavonoids found in this tea are linked with fighting inflammation and may also help aid digestion and relieve stress, among other benefits.¹

 

Sources:

[1] https://www.organicfacts.net/health-benefits/beverage/health-benefits-of-black-tea.html

These sweet and tangy berries are high in polyphenols, which are protective plant compounds that also protect your insides.¹

Shopping tip: When you’re buying berries, look for darker colors, because those contain the most antioxidants.²

 

Sources:

[1] https://www.ncbi.nlm.nih.gov/pubmed/24905959

[2] https://www.webmd.com/diet/features/superfoods-everyone-needs#1

Not only does this veggie have anti-inflammatory phytonutrients, but it’s also high in potassium—ideal for balancing sodium levels, which is necessary to keep inflammation in check. You can also get these benefits from celery seed, either whole or ground.¹ Celery is perfect to add crunch to your salad or to swap out for chips with a sandwich.

 

Sources:

[1] https://draxe.com/anti-inflammatory-foods/

These tiny wonders that you can sprinkle on a salad or add to a smoothie contain omega-3 fatty acids, which have been found to be best at fighting inflammation in people who are overweight or have chronically high levels of inflammation.¹

 

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808865/

Vitamin K has been linked in studies to helping with inflammation¹, and, you guessed it, spinach is rife with K. This green is a strong choice, especially because it’s so versatile and low in calories.²

 

Sources:

[1] https://www.webmd.com/vitamins-and-supplements/inflammation-fighting-vitamins#4

[2] https://draxe.com/spinach-nutrition/

It’s a common myth that tomatoes aren’t ideal for reducing inflammation, but recent research has debunked this theory. The lycopene found in tomatoes is particularly helpful at fighting inflammation.¹ Chop them up on a salad or enjoy cherry tomatoes on their own as a snack. This veggie complements any meal well.

 

Sources:

[1] https://www.ncbi.nlm.nih.gov/pubmed/20491642  

 

 

 

Like flaxseeds, walnuts are another excellent source of omega-3 fatty acids. In addition to reducing inflammation, these nuts have been shown to lower risks of cardiovascular disease and diabetes.¹ Sprinkle these on a salad or have a small handful as a snack – just make sure to keep your portion sizes in check.

 

Sources:

[1] https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Are you interested in someone planning healthy meals for you? Try a free consultation to see if Jenny Craig is a fit for you.