Although eggs are a popular choice, foods like salmon, lentils, Greek yogurt, and tofu provide even more protein. These foods not only build muscle, but thanks to their omega-3 fatty acids, fiber, and antioxidants, they actively protect the body from chronic inflammation.

Protein-based, anti-inflammatory diets are currently experiencing a surge in popularity. Although eggs are a common choice with 6 grams of protein per piece, certain foods provide an even higher percentage of protein, with the simultaneous presence of nutrients that actively fight against inflammatory processes in the body.

Nutritionists emphasize that these foods not only build and maintain muscle mass, but also act directly against chronic inflammation:

Wild salmon

It's at the top of the list. A 3-ounce serving contains 19 grams of protein and almost 2 grams of omega-3 fatty acids (EPA and DHA). These acids reduce the production of inflammatory molecules in the body.

lentil

Half a cup of cooked lentils provides 9 grams of protein and 8 grams of fiber (29 percent of your daily needs). Fermentation of these fibers in the gut produces short-chain fatty acids that regulate inflammatory processes, while polyphenols neutralize free radicals.

Greek yogurt

With approximately 13 grams of protein per half-cup serving, it contains twice as much protein as an egg. In addition to protein, it offers live probiotic cultures for a healthy gut microbiome and conjugated linoleic acid (CLA), which helps regulate immunity.

Edamame (young soybeans)

One cup provides 18 grams of soy protein and 8 grams of fiber. It is rich in isoflavones - plant compounds with strong antioxidant and anti-inflammatory properties.

Tofu

It's an incredible source of complete plant protein, with up to 22 grams of protein per half-cup serving. Like edamame, it contains high concentrations of protective isoflavones.

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