When our bodies are in contact with potential diseases, inflammation comes into to play. As part of our immune system, inflammation stops diseases from taking control. While it’s very beneficial, this does have its downside. Too much inflammation can cause your body to swell up and possibly lose feeling in the inflamed area. There’s also the chance of you obtaining bronchitis, scratches on your skin, or physical trauma. Fortunately, your diet can help turn the tide in this scenario. These foods will help reduce inflammation so you can live without worry.

Winter squash

Winter squash comes filled with fiber, which is an important part of your system. Aside from your immune system, it also puts a stop to diabetes. The reason for this lies in the nutrients found in squash. “Many of the carbs in winter starch come from polysaccharides found in the cell walls. These polysaccharides include pectins — specially structured polysaccharides that in winter squash often include special chains of D-galacturonic acid called homogalacturonan,” analyst Phil Lempert said in a statement. Unlike summer squash, winter squash takes a bit longer to become edible. The skin must be hardened before serving it to others.

Berries

Berries are one of the most accessible fruits on the market. While all berries are perfect, blueberries deliver a bit more in the inflammation war. These specific berries also protect us from various diseases with anthocyanins. This pigment is the reason why berries have a unique color. “When you break open a wild blueberry or eat it you’ll get stains on your fingers. Those stains are pigments which are the health-protective compounds which help with … cardiovascular disease, type 2 diabetes … memory [and] many forms of cancer,” Plants for Human Health Institute director Mary Ann Lila told Today.

Whole grains

Whole grains are found in almost everything in your cabinet. You might be eating whole grains and simply not know it. Cereal, pasta, and popcorn all contain this important part of a healthy diet. In 2017, a Tufts University study determined that consuming nothing but whole grains will do more against inflammation. “The strength of the study is that we found modest effects of whole grain on gut microbiota and measures of immune function in the context of a controlled energy and macronutrient diet where all food was provided to participants, allowing them to maintain their body weight constant, thus eliminating the confounding effect of weight loss associated with increasing fiber consumption on immune and inflammatory markers,” said author Simin Nikbin Meydani.

Olive oil

When it comes to cooking, olive oil has been a mainstay in kitchens for decades. Its fight against inflammation is aided by polyphenols. This chemical has over 8,000 different compounds in plants. With olive oil, your skin will be kept smooth for a long period of time. “The essential fats in olive oil keep skin supple and well-moisturized from the inside out. Olive oil is also rich in vitamins and polyphenol antioxidants vitamin E, squalene, and oleic acid, which all promote skin cellular renewal,” author Will Cole told Mind Body Green.

Tea

Teatime is popular in the U.K. for a reason. It isn’t just a chance to settle down from the day’s activities. Tea includes epigallocatechin gallate, which is the most popular antioxidant found in the beverage. All varieties of tea are great for you, but green tea is ideal for protection. One minor problem with green tea involves its caffeine volume. “A cup of green tea does have about one-third the caffeine content of a cup of coffee, so those who are caffeine-sensitive shouldn’t overdo it,” dietician Kari Kooi told Women’s Day.