8 Anti-Inflammatory Foods You Should Be Eating, According to Registered Dietitians

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00:00Eight anti-inflammatory foods you should be eating, according to registered dietitians.

00:09Nuts contain anti-inflammatory micronutrients and phytosterols, especially almonds, pistachios,

00:14macadamia, and pine nuts, says Maddy Pasquariello, supported by a 2023 study.

00:22Chia, flax, and hemp seeds provide plant-based omega-3s that reduce inflammation linked to

00:29diabetes and heart disease and can be added to many dishes or used as egg substitutes.

00:38Vitamin D deficiency is common, especially with limited sun and linked to infections, heart

00:43disease, and inflammation.

00:46Fatty fish like salmon and sardines are top sources, also rich in anti-inflammatory omega-3s.

00:55Dark chocolate is rich in minerals like iron, zinc, magnesium, and antioxidants, offering

01:03benefits such as reduced inflammation, lower blood pressure, and improved gut health with

01:08less sugar than milk chocolate.

01:13Gingerol, the compound giving ginger its spicy flavor, also helps reduce inflammation by

01:18lowering markers like C-reactive protein, though more research is needed to confirm its effects

01:23on conditions like arthritis.

01:28Green tea's flavonoids, like quercetin, reduce inflammation and lower blood pressure, while

01:33L-theanine helps ease stress and anxiety for better sleep.

01:40The Mediterranean diet is praised for anti-inflammatory foods like olive oil, which contains oleocanthal,

01:46an antioxidant that acts like ibuprofen to reduce inflammation and oxidative damage.

01:54Turmeric's curcumin offers strong anti-inflammatory benefits and may ease osteoarthritis pain.

02:00Pairing it with black pepper or healthy fats boosts absorption.