Inflammation is a natural response that helps the body protect and repair itself. However, ongoing inflammation may affect your health over time.
No single food can prevent or eliminate inflammation. Still, certain foods may help support a healthy response as part of a balanced diet.
Fortunately, adding nutritious foods to your meals doesn’t have to be complicated. Here are nine foods that fit easily into a plant-forward way of eating.
1. Broccoli
Broccoli packs plenty of nutrition into every bite. For example, it provides beta-carotene, folate, vitamin C, and several helpful plant compounds.
In addition, broccoli contains sulforaphane. Researchers continue to study this compound for its possible antioxidant and anti-inflammatory effects.
For an easy serving idea, roast broccoli or add it to soups, salads, and stir-fries.
2. Cherries
Cherries get their beautiful color from plant pigments called anthocyanins. In fact, these compounds have antioxidant and anti-inflammatory properties.
Tart cherries have received particular attention in studies of inflammation and exercise recovery. However, research into their benefits continues.
Overall, both sweet and tart cherries make a delicious addition to a plant-forward diet.
3. Cocoa
Cocoa contains natural plant compounds called flavanols. Researchers have studied them for their possible effects on heart health and inflammation.
However, the type of cocoa you choose matters. For instance, many chocolate candies contain large amounts of added sugar and saturated fat.
Instead, try unsweetened cocoa powder in oatmeal, smoothies, or a warm cup of cocoa.
4. Cranberries
Cranberries are naturally rich in antioxidants and other helpful plant compounds. In particular, their deep red color comes partly from pigments called anthocyanins.
Researchers have studied cranberries for possible benefits related to heart and urinary tract health.
Fortunately, you have several ways to enjoy them. Fresh or frozen cranberries are great choices. You can also choose dried cranberries and look for varieties with less added sugar.
5. Extra-Virgin Olive Oil
Extra-virgin olive oil contains a natural plant compound called oleocanthal. Researchers have studied it for its possible anti-inflammatory effects.
In fact, some research suggests that oleocanthal affects pathways in the body involved in inflammation. However, that doesn’t mean olive oil works like medication.
Instead, enjoy extra-virgin olive oil as part of an overall healthy diet. For example, drizzle it over vegetables, salads, beans, or whole grains.
6. Grapes
Grapes contain several helpful plant compounds, including resveratrol. In particular, red and purple grape skins are a natural source of this compound.
Researchers have explored resveratrol for its possible antioxidant and anti-inflammatory effects.
When possible, choose whole grapes instead of juice. That way, you’ll get the added benefit of dietary fiber.
7. Red Wine
Red wine also contains resveratrol and other plant compounds. For this reason, researchers have studied its possible relationship with inflammation and heart health.
However, alcohol carries health risks. Therefore, drinking wine isn’t necessary to get resveratrol or other helpful plant compounds.
Instead, grapes, berries, peanuts, and other plant foods offer beneficial compounds without alcohol. If you don’t drink, there is no health reason to start for possible anti-inflammatory benefits.
8. Tea
Tea is another easy way to add helpful plant compounds to your diet. For example, green, white, black, and oolong teas all provide antioxidants.
Green tea is especially rich in catechins, which are natural antioxidants. In addition, researchers have studied them for possible effects on inflammation and heart health.
Finally, tea is easy to enjoy throughout the year. Serve it hot or iced, and choose unsweetened or lightly sweetened varieties to help limit added sugar.
9. Walnuts
Walnuts are a good plant source of an omega-3 fat called ALA. Although our bodies need this type of fat, they can’t make it on their own.
In addition, walnuts provide fiber, protein, minerals, and helpful plant compounds. Research suggests that regularly eating nuts may support heart and metabolic health.
Fortunately, walnuts are easy to add to meals. Sprinkle them over oatmeal or salads, blend them into sauces, or enjoy a small handful as a snack.
Creating an Anti-Inflammatory Eating Pattern
Supporting good health usually comes down to consistent habits rather than quick fixes. Therefore, think about your overall diet instead of relying on a single food.
For a simple starting point, try eating more vegetables, fruits, whole grains, beans, nuts, and seeds. Together, these foods provide a wide range of nutrients and helpful plant compounds.
Most importantly, focus on your overall eating pattern rather than one s