Surprising Anti-Inflammatory Food You Should Be Eating More Of but Probably Aren’t

If you think of anti-inflammatory foods, fats such as salmon, sardines and mackerel may not be the first to come to mind-but the nutritionist registered in mind are in agreement that this should be the case. Fatfish rich in omega-3 fatty acids and can help reduce chronic inflammation and reduce the risk of chronic diseases such as heart disease, type 2 diabetes, Alzheimer’s disease and cancer. “Inclusion of more fatty fish in your diet can support general health and reduce your risk of this inflammatory diseases,” says Lauren Manaker, MS, RDN.

Read on to find out why fats such as salmon, sardines, mackerel, herring and anchovies are anti -inflammatory foods from which you should eat more, as well as tips for the inclusion of fish into your diet.

How can fatists help with inflammation?

Fatfish such as salmon, tuna, mackerel, sardines and anchovies are an excellent source for omega-3 fatty acids. In particular, they are rich in the long-chain omega-3 fatty acids Eicosapentaenic acid (EPA) and Docosahexaenoic acid (DHA), which have anti-inflammatory effects. “These essential fatty acids play a crucial role in reducing inflammation in the body,” says Manaker. “They work by reducing the production of inflammatory molecules and connections that can help to manage chronic inflammation in connection with diseases such as heart disease.”

A study showed that consumption of two to three parts of fish per week reduced the risk of cardiovascular diseases and the results of cardiovascular diseases by 8% and 10%. It was also found that daily fish intake reduced the risk of heart diseases by up to 30%.

You can imagine these anti -inflammatory properties as a protective barrier that defend the body against cell damage. “Consuming more fatty fish (can also help ensure that our organs are protected against external and internal threats, such as pollutants,” says Tracy Lockwood Beckerman, MS, RD. These essential fatty acids are also important for the support of the heart, brain and skin, adds Maddie Pasquariello, MS, RD.

Since the body cannot produce it alone, it is important to consume omega-3-3 food. There is no official recommendation on how much EPA and DHA should consume every day. However, the American Heart Association recommends eating 3 ounces of fish – especially greasy – at least twice a week.

Other reasons to eat fatty fish

Apart from their anti -inflammatory advantages, fat fish are also a great source of protein, which helps to repair the muscles, growth and immune function. They also contain a variety of micronutrients that are of essential importance for general health. “Fatfish are a source for vitamins and minerals such as vitamin D, a nutrient that is of crucial importance for bone health and immune support, and selenium, an antioxidant that protects cells from damage,” says manner.

Tips for eating more greasy fish

• Add salads, snacks and starters Sardinen or anchovies: “I love to use anchovies in the Caesar dressing or on salads, and sardines are delicious on toast as a starter or snack,” says Pasquariello.
• Start with a milder fish: “Salmon and tuna are the easiest to cook and only require a quick saw or baking in the oven,” says Pasquariello. “I love to combine salmon with a dijon -muster glaze or a simple lemon and olive oil dressing or to cook tuna with a quick fire on each side and to exceed it with sesame seeds and soy sauce.” Trout is another mild fish that quickly prepares.
• Enjoy in smaller quantities: If you don’t do it Love However, the taste of fish would like to try it out, look at a dish in which fish plays a supportive role than the central focus. “You can add dishes like noodles together with other ingredients to dilute the taste and at the same time use the advantages,” says Manaker.
• Eat more canned food: Provisions such as salmon or sardines offer a comfortable and inexpensive way to add more fish to your diet.
• Extend your freezer with frozen fish: Hold frozen fish for nights when you are too busy to make it to the grocery store. “Frozen options offer the same advantageous antioxidants and anti -inflammatory properties such as fresh fish and may even have a less pronounced fishy smell during cooking,” says Beckerman. You can also cook salmon directly from frozen – no thaw.

Our expert

Fatfish are rich in omega-3 fatty acids and an excellent addition to an anti-inflammatory diet. If you don’t eat fats such as tuna, mackerel, sardines and salmon, is now a good time to start. And remember that the food of fish does not have to be complicated or expensive. Try to add fresh or pasta fish with scrambled eggs, salads, toast, pan dishes or pasta dishes.

“Start integrating it in meals that you already enjoy-think of salmon on a salad, mackerel, which spread to whole grain crackers or tuna in a wrap,” says Manaker. “Climb about two portions of fat fish with a lower mercury per week.”