A lot of people are suffering from chronic inflammation and pain these days, but the remedy could be something as simple as eating foods that help to reduce inflammation and the pain that goes with it.

So, what can you eat to ease inflammation?

1. Avocado

A study in Food & Function showed that avocado might help to cancel out the effects of eating inflammatory foods. Those who ate avocado with their hamburger didn’t show the same inflammatory response as those who didn’t eat the burger with avocado.

There is a compound in avocado called persenone A that suppresses two chemicals that cause inflammation in the body.

2. Tart Cherry Juice

Runners and other athletes often suffer from inflammation and pain. A study of runners found that those who drank tart cherry juice in the days before and after a marathon had reduced inflammation, and recovered strength faster than those who didn’t.

3. Spinach and Dark Leafy Greens

spinach quiche

Spinach and other dark leafy greens are high in vitamin K, which can help reduce inflammation. Generally, the darker green the vegetables are, the more nutrients they contain. The flavonoids and carotenoids in spinach have been associated with reduced inflammation, especially in the digestive tract.

Another good way of getting all the nutrients is to pair the greens with olive oil. One study showed that people eating a salad with a full-fat salad dressing absorbed lots of nutrients, while those who ate their salad with a low-fat dressing absorbed very little.

4. Berries

Berries can trigger your bodys anti-inflammatory response. It’s recommended that you have one or more servings of fresh berries such as blueberries, raspberries, strawberries or blackberries per day.

The little fruits contain powerful antioxidant compounds, such as proanthocyanidins and ellagic acid, which fight cell damage and inflammation.

5. Chia Seeds

chia-seed

Chia seeds are rich in fiber, but they are also associated with a drop in inflammatory markers.  They are rich in omega-3 fatty acids, which help to lower inflammation, and the flavonols in chia seeds promote anti-inflammatory responses in the body.

Chia seeds are also protein-rich, and are an excellent addition to the diet. They can be added to a shake or smoothie, or sprinkled over yogurt.

If you want to make a superstar anti-inflammatory meal that contains a lot of these ingredients, try making the avo-berry smoothie bowl. This breakfast will help to ward off pain and swelling, and keep you full until lunchtime.