Your food choices are some of the most impactful decisions you can make for your overall health, especially if you opt for anti-inflammatory foods. But how can you identify those nutritious options? There\u2019s a simple cheat code.<\/p>\n
\u201cChronic inflammation is inflammation for months to years,\u201d Dr. Akshay Syal, NBC News medical reporter, said on a recent TODAY Show segment<\/a>. \u201cWe often call it silent inflammation because people may not know that it\u2019s going on and it can cause a lot of problems in the body.\u201d<\/p>\n Your food choices can be a major way to manage chronic inflammation. But how can you know which foods are most likely to offer those anti-inflammatory benefits? Here, a dietitian shares her simple tips to find them.<\/p>\n Nutrition Tip of the Day: Look for These 2 Things to Identify Anti-Inflammatory Foods<\/p>\n When you\u2019re looking for anti-inflammatory foods, keep an eye out for whole foods, particularly those that are dark in color.<\/p>\n \u201cWhen choosing anti-inflammatory foods, focus on whole, minimally processed options, especially fruits and vegetables with deep, rich colors,\u201d says Natalie Rizzo, registered dietitian and TODAY nutrition editor. <\/p>\n That includes foods like blackberries, purple cabbage and beets, for instance. These foods tend to contain pigments and other health-boosting plant compounds that can reduce inflammation.<\/p>\n Why It Matters<\/p>\n A major part of managing chronic inflammation is making healthy eating choices that center unprocessed whole foods<\/a>, like fruits, veggies, whole grains and legumes. And certain types of whole foods \u2014\u00a0especially darkly pigmented foods \u2014 offer unique benefits.<\/p>\n \u201cDark pigments, like the anthocyanins in blueberries, or the lycopene in tomatoes, are often a sign of beneficial plant compounds called phytonutrients,\u201d Rizzo says. \u201cThese compounds have potent antioxidant and anti-inflammatory properties.\u201d<\/p>\n She recommends pairing these foods \u201cwith other anti-inflammatory staples,\u201d such as leafy greens, nuts, seeds, beans, whole grains and healthy fats. Doing so will \u201chelp support overall health and reduce chronic inflammation over time,\u201d Rizzo says.<\/p>\n However, that doesn\u2019t mean that lighter colored foods, like white potatoes or white carrots, are devoid of phytonutrients. These foods often have a different set of healthy compounds and antioxidants, such as the sulfur-containing compounds in cauliflower<\/a>, dietitians said previously. <\/p>\n How to Get Started<\/p>\n There are so many healthy, delicious anti-inflammatory whole foods to choose from and all of them are great to add to your diet. <\/p>\n But if you\u2019re not sure where to start, give berries a try. <\/p>\n Registered dietitian Keri Glassman previously rated blackberries as the top anti-inflammatory food<\/a>, and blueberries topped TODAY.com\u2019s list of healthiest fruit<\/a>. Meanwhile, raspberries<\/a> are exceedingly rich in gut- and heart-healthy fiber. And all of them are packed with antioxidant plant compounds. <\/p>\n Have your morning yogurt or oatmeal with some fresh berries, snack on them throughout the day or add them to salads for a bright, flavorful pop.<\/p>\n