Fighting Inflammation at the Table: 8 Key Foods

1. Fatty fish (salmon, mackerel, sardines, anchovies)
   are rich in omega-3s (EPA and DHA) and vitamin D, helping reduce inflammation. It’s best to choose small fish to limit exposure to harmful substances.

2. Nuts (walnuts, almonds)
   are a source of polyunsaturated fats and omega-3 precursors (ALA). Excellent as a snack or added to salads and various dishes.

3. Tomatoes
   contain lycopene, a powerful anti-inflammatory and antioxidant. If you don’t like them, you can replace them with grapefruit, watermelon, or papaya.

4. Black cabbage:
   It affects the intestinal flora, helping maintain balance and reducing inflammatory signals throughout the body. Perfect in soups.

5. Broccoli
   contains sulforaphane, a molecule with anti-inflammatory properties. It helps reduce inflammation markers in the blood.

6. Oranges:
   Rich in vitamin C and flavonoids, they help reduce inflammation. They’re best consumed fresh or squeezed unsweetened.

7. Berries (blueberries, raspberries, blackberries):
   Anthocyanins provide color and anti-inflammatory properties. One serving is roughly equivalent to a handful.

8. Olive oil:
   A source of healthy fats and phenolic compounds (oleuropein and hydroxytyrosol) that modulate inflammation and oxidative stress. Use it both raw and cooked.

Extra tip

Remember that there is no miracle “superfood”: it is the combination of dietary choices and a healthy lifestyle that really makes a difference in the fight against chronic inflammation.

Would you like me to help you create a sample menu or some recipes with these foods?