Introduction
As we age, our bodies become more susceptible to inflammation, which can lead to a variety of health issues. Fortunately, there are certain foods that can help reduce inflammation and improve overall health. According to dietitian Eat This Not That, there are a number of popular foods that can help reduce inflammation after the age of 50. These include foods such as fatty fish, leafy greens, nuts, and berries. Eating these foods regularly can help reduce inflammation and improve overall health. In this article, we will discuss the benefits of these popular foods and how they can help reduce inflammation after the age of 50.
Popular Foods for Reducing Inflammation After 50, Says Dietitian — Eat This Not That
As we age, our bodies become more susceptible to inflammation, which can lead to a variety of health issues. But according to dietitian and nutritionist, Karen Ansel, MS, RDN, there are certain foods that can help reduce inflammation and keep us healthy. Here are some of her top picks for reducing inflammation after 50.
1. Leafy Greens
Leafy greens like kale, spinach, and Swiss chard are packed with antioxidants and anti-inflammatory compounds. They are also high in fiber, which helps to reduce inflammation in the gut. Try adding a handful of greens to your salads, soups, and smoothies.
2. Berries
Berries are a great source of antioxidants and anti-inflammatory compounds. They are also low in sugar and high in fiber, which helps to reduce inflammation in the gut. Try adding a handful of berries to your oatmeal, yogurt, or smoothies.
3. Nuts and Seeds
Nuts and seeds are a great source of healthy fats, which can help reduce inflammation. They are also high in fiber, which helps to reduce inflammation in the gut. Try adding a handful of nuts and seeds to your salads, oatmeal, or smoothies.
4. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which can help reduce inflammation. Try adding a few servings of fatty fish to your weekly meal plan.
5. Turmeric
Turmeric is a powerful anti-inflammatory spice that can help reduce inflammation. Try adding a teaspoon of turmeric to your soups, curries, and smoothies.
By adding these foods to your diet, you can help reduce inflammation and keep your body healthy. Talk to your doctor or dietitian to find out more about how to reduce inflammation after 50.
If you’ve ever been confused by inflammation, don’t worry—you’re not alone. Understanding inflammation can be a difficult feat because, on one hand, your body needs it to heal from sickness or injury. But on the other hand, inflammation can pop up when it’s not supposed to and lead to serious illness or disease.
According to Harvard Health, inflammation can occur if you are exposed to toxins or other common causes like chronic stress, obesity, autoimmune disorders, and more. If not addressed, the inflammation can persist over time and become chronic.
As you age and your body continues to change in multiple ways, it’s more important than ever to keep inflammation at bay whenever you can. Along with regular exercise and good quality sleep, your diet is a key component in this process.
To help learn more about foods that can help you manage inflammation, we talked with Courtney D’Angelo, MS, RD, author at GoWellness. Here are the popular foods she says can help reduce inflammation after 50, and for more healthy eating tips, make sure to read The #1 Best Diet After 50, Says Dietitian.
When it comes to reducing inflammation and pursuing a healthy diet, eating fish is one of the best choices to make.
“Fatty fish are very high in omega-3 fatty acids EPA and DHA, which have been researched and shown to reduce inflammation,” says D’Angelo. “Fish such as salmon, cod, mackerel, tuna, and herring have some of the highest concentrations.”
D’Angelo also mentions that because fried food can increase inflammation, it’s important to avoid fried fish when you can and instead find another delicious way of preparing it like grilling or baking.
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Nuts are full of health benefits and anti-inflammatory properties, which is why they are central to many of the diets consumed by people in the world who live the longest.
“Walnuts and almonds, in particular, are rich in vitamin E and other antioxidants that help reduce inflammation,” says D’Angelo. “For example, if your immune system has been overactive, nuts can help repair the damage, thanks to the vitamin E acting as an antioxidant.”
Along with almonds, here are The 15 Best Vitamin E-Rich Foods
Speaking of vitamin E, D’Angelo says there are certain leafy greens that can also be a great source of this inflammation-reducing nutrient like kale, spinach, and broccoli.
“Along with vitamin E, you’re also adding in calcium and vitamins A, C, and K when you consume green leafy vegetables,” says D’Angelo. “These vitamins can help play a major role in fighting inflammation and providing other health benefits as well.”
RELATED: The #1 Best Leafy Green to Eat, According to a Dietitian
Finally, strawberries are also a great food for helping to reduce inflammation, and according to D’Angelo, it’s due to their antioxidant content.
“Strawberries contain antioxidants known as anthocyanins, which do two important things at once- lower the concentration of pro-inflammatory mediators and increase anti-inflammatory molecules,” says D’Angelo.
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