1 ALL BRASSICAS
Broccoli, cabbages (all colours and shapes), cauliflower and brussels sprouts are all antiinflammatory. Eat at least one serving as part of at least one meal of your day, every day.
2 LEEKS, ONIONS AND SPRING ONIONS
These share with brassicas a high soluble-fibre content, plus some insoluble fibre (roughage) and a lot of sulphur, which is great for the liver as well as the gut. Red onions are also rich in highly anti-inflammatory molecules called anthocyanidins. Leeks are a great source of insoluble fibre, including a type called inulin, which is intensely prebiotic (meaning it feeds your beneficial gut bacteria). Leeks provide good amounts of a flavonol called quercetin, too, that also acts as a prebiotic. Could be time to make a big vat of leek soup - see deliciousmagazine.co.uk for a recipe.
3 OLIVE OIL
Use this as your staple oil for cooking, ideally cooking at a low temperature and for a short time. Olive oil provides a large amount of beneficial natural substances, some of them well researched as highly therapeutic, as well as anti-inflammatory agents such as hydroxytyrosol and oleocanthal that are known to neutralise free radicals - unstable molecules associated with a wide spectrum of diseases and seen as contributing factors to ageing.
4 BERRIES