Avocado
Avocados are a nutrient powerhouse, containing potassium, magnesium, fiber, and heart-healthy monounsaturated fats. Additionally, they harbor carotenoids and tocopherols. A review in the Journal of the American College of Nutrition [2] linked these compounds to decreased cancer and heart disease risks. A compound found in avocados can potentially reduce inflammation in developing skin cells. A high-quality study discovered that individuals with excess weight who consumed avocados for 12 weeks experienced a decrease in inflammatory markers like interleukin 1 beta (IL-1β) and CRP.
Fatty Fish
Fatty fish like salmon, sardines, herring, mackerel, and anchovies offer numerous health benefits. These fishes are rich in protein and long-chain omega-3 fatty acids (EPA and DHA). These omega-3 fatty acids assist in curbing inflammation, potentially preventing health conditions such as metabolic syndrome, heart disease, diabetes, and kidney disease.
The body converts EPA and DHA into resolvins and protectins, compounds known for their anti-inflammatory properties. Studies have shown that consuming salmon or EPA and DHA supplements reduced the inflammatory marker C-reactive protein (CRP). [3]
