FOOD AS MEDICINE

(Health) Nutritionist Rachel Lustgarten, RD, prescribes incorporating these foods into your diet to quell inflammation:

Berries
They're high in antioxidants, which neutralize cell-harming free radicals. But because they have a lower glycemic index than many other fruits, they won't cause blood sugar spikes a suspected contributor to inflammation.

Leafy greens
Like kale and spinach have vitamins K and E, which have been associated with reduced inflammation and may be protective against heart disease and arthritis.

Salmon and other oily fish
Like mackerel, tuna, and sardines contain anti-inflammatory omega-3 fatty acids.

Extra-virgin olive oil
A plant-based source of omega-3s and can be a good alternative to pro-inflammatory saturated fats, like butter. A compound in olive oil, oleocanthal, has been called a "natural ibuprofen" because it mimics the drug's anti-inflammatory actions in lab studies.

Garlic
Contains organo-sulfur compounds, which inhibit inflammatory proteins. Heating whole or freshly chopped garlic can deactivate these beneficial chemicals, so eat it raw or crush it and let it stand 10 minutes before cooking.

Whole grains
Such as bulgur, oats, and popcorn, are good sources of fiber and studies show that people who eat more fiber have lower levels of CRP a key indicator of inflammation, in their blood.

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