Berries
Berries are small yet nutrient-dense fruits packed with fiber, vitamins, and minerals. They come in various types: strawberries, blueberries, raspberries, and blackberries. Their antioxidants and anthocyanins exert anti-inflammatory effects, reducing the risk of various diseases.
Research suggests that the phytochemicals present in berries could delay cancer development and progression, possibly aiding in immunotherapy. For instance, adults with excess weight who incorporated strawberries into their diet showed lower levels of specific inflammatory markers associated with heart disease than those without. [4]
Turmeric
Turmeric, a spice renowned for its warm, earthy flavor, contains curcumin, a potent anti-inflammatory compound. Scientific studies demonstrate its effectiveness in reducing inflammation linked to arthritis, diabetes, and other ailments.
Research involving individuals with metabolic syndrome consuming 1 gram of curcumin daily, alongside piperine from black pepper, experienced a significant decrease in the inflammatory marker CRP. While obtaining enough curcumin from turmeric alone might be challenging, supplements containing isolated curcumin, often paired with piperine, could offer increased effectiveness. [5]
