You’ve probably noticed that I talk a lot about how certain foods can help fight inflammation and the aging process in the body. Many times, I'm asked, “But what is the ONE best food I can eat?”
If you know me, you know my answer to this question is, “There is no ONE BEST food to eat, because every food has different nutrients to offer. And we need all of them to function at our optimal best.”
Now, there are foods that we should be avoiding. These foods accelerate inflammation and are major contributors to the aches and pains we attribute to aging. Namely, highly processed foods. These foods are high in added sugars and salt. They are typically fried in unhealthy oils and contain “food additives” to extend the shelf life or preserve the color of the product but are far from healthy for our bodies.
But let’s get back to the healthy foods we should be eating.
Here is a quick list of some of the top 10 healthy anti-inflammatory foods to add into your diet.
See how many you can include in your food choices today!
Lentils
Lentils are high in fiber. Fiber is our friend when it comes to fighting inflammation and accelerated aging. Low fiber diets have been linked to higher levels of CRP, a key inflammatory marker in the body, so we want to include high-fiber foods whenever possible. Fiber also helps maintain a healthy body weight, which is linked to low inflammation levels. In addition, fiber feeds the beneficial bacteria living in the gut, which in turn release inflammation-reducing nutrients.
In addition to fiber, lentils are also high in high in protein. The combination of fiber and protein helps control blood sugar levels. Stable blood sugar levels lead to less inflammation. Do you see a pattern here?
BTW, all foods that are high in fiber, like fruits, vegetables, oatmeal, nuts, and legumes, can help keep you regular thus preventing constipation, which can become more common as you age.
Walnuts
While the nutrients in all nuts are good for you, the walnut is especially good for healthy aging because it contains some of the highest concentrations of Omega 3 fatty acids. Omega3 fatty acids are highly anti-inflammatory and help support not only a healthy gut, but other organs as well. They are vital for normal brain function and development, which is especially important as we get older. They also help support healthy skin which creates a barrier, protecting us from sun and environmental damage.
Like legumes, nuts are also a good source of fiber. Almonds, pistachios, and hazelnuts are a good choice for this. Some other anti-aging nuts to try include cashews, pecans, macadamia, and Brazil.
Salmon
While walnuts are an excellent source of plant-based Omega3s in the form of ALA, salmon is one of the top sources for EPA and DHA, two forms of Omega3s that are more easily absorbed by the body. Also highly anti-inflammatory, DHA is particularly nourishing for the brain and may help improve memory and ability to learn. Other good sources of DHA include sardines, trout, black cod, oysters, and algae.
Salmon, and fish in general, are also an excellent source of lean protein. I mentioned earlier that protein can help slow down the inflammation process by helping control the rise and fall of blood sugar levels.
Lean protein can also keep us stronger in our later years. At any age, protein supports muscle health and growth. However, as we age, we need even more protein to maintain the muscle we already have. Older women tend to need more protein than men. As a result, we start to lose skeletal muscle mass, a condition called sarcopenia. So, to maintain our base muscle mass, we need to increase our consumption of high-quality protein (about 25-30 grams per meal is suggested). This, in combination with physical activity, can help delay the onset and progression of this condition. A good place to start making improvements might be at breakfast. Breakfast in the Standard American Diet tends to be high in carbohydrates and low in protein. Having a bit of smoked salmon with an egg and avocado in the morning would boost your protein, healthy fats, and fiber, and get you off to a good start!
Blueberries
When it comes to anti-aging phytonutrients, fruit takes the lead. Phytonutrients, also called phytochemicals, help protect the plant from disease and pests. They do the same for our bodies. Berries are high in these inflammation fighting chemicals, and blueberries are particularly good - especially wild blueberries.
Blueberries contain polyphenols called anthocyanins. Anthocyanin is the antioxidant that not only gives blueberries their color and taste, but also lowers inflammation in the body, especially in the brain. These compounds have also been shown protect the body from heart disease and cancer and are being studied to determine whether they might play a role in delaying dementia or even Alzheimer’s disease.
And speaking of taste, berries like blueberries have a wonderful, sweet taste, but are surprisingly low in sugars. They are also rich in fiber which means they won’t spike your blood sugar levels and lead to inflammation the way, say, blueberry flavored jellybeans will! They are also high in another anti-inflammatory compound, vitamin C. Vitamin C will keep your immune system strong. It also protects your skin from the effects of aging.
Broccoli
Broccoli belongs to the cruciferous family of vegetables. These veggies are rich in the antioxidants Vitamin C and quercetin. Quercetin can help lower chronic inflammation and, like vitamin C, support healthy skin. But where broccoli shines is in the chemical sulforaphane it contains. In the body, sulforaphane stimulates the production of important enzymes that fight free radicals. Free radicals are oxidizing compounds in the body which lead to inflammation. If left unchecked they cause a chain reaction in the body, damaging other healthy cells, causing many types of cancer and other chronic diseases. Because sulforaphane neutralizes the cause of inflammation, it also helps reduce painfully inflamed joints.
And if that isn’t enough, broccoli also has an impressive amount of Omega3s and protein in it too!
Other cruciferous veggies include Brussels sprouts, kale, cabbage, arugula, and cauliflower. For additional benefits, try using broccoli sprouts or kale sprouts in your next salad for an extra anti-aging boost. Also called microgreens, sprouts are the young seedlings of the plant. They still possess all the potential energy and compact nutrients of the seed and are easily grown on your countertop at home.
Dark Leafy Greens
Leafy greens are any type of plant with leaves and/or stems that are eaten as vegetables. They provide so many nutrients and beneficial phytochemicals it’s hard to pick just one. In fact, these veggies are considered some of the most nutrient-dense foods available to us, meaning they have a ton of nutrition for the calories they contain. Some of the best leafy greens include watercress, kale, Swiss chard, spinach, collard greens, turnip greens, and beet greens.
Green leafy veggies contain high amounts of many of the anti-inflammatory and anti-aging nutrients already mentioned, namely fiber, Vitamin C, antioxidants, polyphenols, and sulforaphane. Additionally, they are high in folate and other B vitamins that help regulate the metabolism of the body and ensure that all the body's cells are working properly together to maintain good health. They contain the antioxidants lutein, zeaxanthin, and beta-carotene which all work to protect our eyes from oxidative damage and age-related vision problems, such as macular degeneration and cataracts.
Additionally, studies have shown that consuming approximately 1 serving per day of green leafy vegetables and nutrient dense foods may help to slow cognitive decline with aging.
Avocado
When it comes to vegetables with Omega3 fatty acids, avocados are at the top of the list; however, monounsaturated fats make up the majority (67%). These fats are one of the healthier types of fat and are helpful for lowering the risk for heart disease and high cholesterol as well as controlling blood glucose levels.
Studies show that the antioxidants in avocado could improve your memory and help you solve problems faster. According to WebMD, “Avocados may also lower your cholesterol, cut your chance of getting arthritis, help you stick to a healthy weight, and protect your skin from sun damage.”
Water
Our bodies need water to fight off aging and damage. But as we age, we tend to drink less of it. Additionally, we begin to lose our ability to experience thirst. Staying hydrated helps keep our joints lubricated, control our body temperature, and maintain a positive mood and focus. Although it might seem contradictory, drinking more water will help eliminate puffiness by regulating the salt balance in the body and helping to reduce inflammation.
It is recommended that we drink at least eight 8-ounce glasses of water a day to stay hydrated. Not only that, if you are drinking water, you’re not drinking other sugary drinks that are one of the major contributors to inflammation and premature aging!
Spices
In addition to adding flavor to foods, spices also contain powerful compounds, including antioxidants, that help us fight inflammation and stay healthy. Studies have been conducted to isolate and determine the active components of many spices. For instance, gingerol found in ginger has anti-oxidative, anti-inflammatory and anti-proliferative properties. A major organo sulphur compound in garlic has anti-inflammatory properties that are being researched as a potential treatment of airway inflammation such as asthma. Curcumin, an active component of turmeric, has been widely studied. It is known to possess anti-antioxidant, anti-bacterial, anti-cancer, anti-fungal, anti-inflammatory and anti-viral activities. Cloves and cinnamon are also known to have anti-inflammatory properties as well.
By adding spices to a dish, you are getting the anti-inflammatory and immune-boosting benefits they possess while eliminating the need to add dangerous amounts of salt for flavor!
Green Tea
The health benefits of green tea has been known since ancient times. Catechins, or EGCG, are the powerful antioxidants in green tea that makes it so good for our health. They help fight and may even prevent cell damage. Since green tea is not highly processed, it retains much of this beneficial compound. According to the Mayo Clinic, early research indicates that green tea could help protect our joints as we age by reducing inflammation related to arthritis and slowing the breakdown of cartilage. There is something very calming about the ritual of drinking a good cup of hot tea. And, it’s also a good substitution for any sugary drinks you might reach for instead!
Also good to note is that EGCG can be found in some of the other foods mentioned above, namely avocados, berries, and nuts!
So, that’s a list of some of the foods I like to include in my diet to help reduce inflammation and slow down the aging process. But, you don’t have to limit yourself to just these. Remember, variety is important, so try and rotate what foods you eat and challenge yourself to try something new. If you see an interesting veggie or fruit at the grocery store or farmers market, ask your grocer how to use it in a dish. Or google it. Some of my best recipes have come from a strange new variety of veggie in my farm share!
Have you tried a new veggie lately? Or maybe looking for a suggestion for how to use one? Let me know. I might have a suggestion! Or share your suggestion here for others to try!
Yours in health,
Evey
