The #1 Best Snack to Reduce Inflammation, Dietitian Says

Our body is very good at what it does. They have intricate systems that help us fight disease, heal ourselves from injuries, and eat delicious food. And one of the many mechanisms our bodies use to help us are: inflammation. When something happens to us, such as an injury or infection, our bodies use inflammation as a way to heal itself.

And while this process is necessary for survival, it can turn into chronic infection if our body is always in a state of healing.

“Chronic inflammation can contribute to a variety of diseases such as cancer, heart disease, Alzheimer’s disease and diabetes, and while things like smoking, drinking and inflammatory foods can contribute, we have the power to reduce inflammation in our bodies by implementing a healthier diet.” and lifestyle changes,” says Lauren Harris-Pincus MS, RDN author of The protein-rich breakfast club.

So when we look for foods that help us reduce inflammation in our bodies, we are really looking for foods that help keep our bodies healthy and functioning properly. And according to Pincus, the The best snack to reduce inflammation is blueberries, for their powerful health benefits and healing properties. Here’s why, and for more healthy eating tips, be sure to read The 7 healthiest foods to eat right now

How Can Blueberries Reduce Inflammation?

Most of the health benefits of blueberries are found in the peel, in a compound called anthocyanin.

“Anthocyanins are the plant compounds found in the husk of the wild blueberry that give them their beautiful, purplish-blue hue,” Pincus says, “and a growing body of research suggests that these anthocyanins work to reduce inflammation and benefit the brain.” people in general.”

One of the ways anthocyanin can help: reduce inflammation is through metabolic health. Inflammation has been linked to metabolic disorders such as high blood pressure, high blood sugar and excess body fat. And according to Pincus, blueberries may help reduce the risk.

“Wild blueberries have been shown to help regulate blood pressure and improve insulin sensitivity for better control.” blood sugar levels for better metabolic health,” Pincus says.

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Blueberries may also help with inflammation by improving our overall heart and brain health and reducing our risk of certain diseases.

“Blueberries support healthy blood flow, giving the brain the energy and oxygen it needs to perform at its best,” Pincus says.

A report from Advances in Nutrition showed that an increase in anthocyanin intake was associated with a reduction in the risk of cardiovascular disease. This report also found similar results in multiple studies showing a reduced risk of coronary artery disease after higher anthocyanin intake.

Since inflammation is our body’s way of fighting off something that is “wrong,” we can combat this response by healing our bodies and eating nutritious foods whenever possible.

What Are Some Snacks To Make With Blueberries?

Pincus also had some suggestions for different ways to eat blueberries so we don’t get tired of them!

“First of all, wild blueberries contain more anthocyanins than conventional ones, so look for these at the grocery store if you can,” Pincus says.

If you ever get bored with blueberries, give it a try.

“It’s so easy to snack on wild blueberries by stirring them into yogurt or cottage cheese, blending them into a smoothie, or adding them to muffins or energy bars,” Pincus says, “or make a chia jam by soaking wild blueberries in microwave until they burst and stir in chia seeds for a fiber-rich topping on whole-wheat toast or crackers.”

For more healthy snacking tips, read these: