As we look into the anti-inflammatory components of certain foods and herbs, we can see how this kind of diet is linked with lowered inflammation.
Among the many compounds found in fresh produce, a few general categories stand out as beneficial when attacking inflammation and inflammatory diseases at their source: antioxidant, minerals and essential fatty acids. There’s little doubt that the pursuit of a healing diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits.
The evidence is clear that such anti-inflammatory foods can regulate the immune system and impact the way inflammation affects our bodies and our lives. Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So, rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time!
By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived. Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet.
1. Green Leafy Vegetables
The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try the delicious anti-inflammatory juice at the end of this list that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.
Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.
2. Bok Choy
Also known as Chinese cabbage, Bok choy is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant substances in Bok choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals. A versatile vegetable, Bok choy can be made in many dishes outside of Chinese cuisine, so make it one of your go-to anti-inflammatory foods.
3. Celery
Benefits of celery include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins.
Balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium. As we look into the anti-inflammatory components of certain foods and herbs, we can see how this kind of diet is linked with lowered inflammation foods and potassium-rich foods. Sodium brings in fluid and nutrients, while potassium flushes toxins.
We know that processed foods are high in sodium, but our standard American diets (SAD) aren’t as rich in potassium. Without this pairing, toxins can build up in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.
4. Beets
A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example! In general, they fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.
Beets also contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions. Calcium, while a vital nutrient, is not processed well within the body without magnesium. When calcium builds up in the body, it invites inflammation and can develop unwanted things like calcified kidney stones.
When a balanced diet is consumed, with anti-inflammatory foods rich in calcium as well as magnesium, the body better processes what’s consumed.
5. Broccoli
The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable. Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right. Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer.
6. Blueberries
One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin. Found in citrus, olive oil and dark colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer. One study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation.
7. Walnuts
When following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3 rich walnuts to green
leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal or grab a handful for an on-the-go snack. Phytonutrients can help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. And some phytonutrients in walnuts are hard to find in any other foods.
8. Pineapple
Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple. After being used for years as part of an anti-inflammatory foods protocol, bromelain is observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation.
Pineapple also helps improve heart health because of the effects of powerful bromelain, which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels— both known causes of heart attacks or strokes.
The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today.
9. Bone Broth
Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, Sulphur and others. It also contains collagen and the amino acids proline and glycine that can help heal leaky gut and the damaged cell walls of the inflamed gut.
10. Salmon
Salmon is an excellent source of essential fatty acids and considered one of the best omega-3 foods. Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis.
Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon so always try and buy/eat wild caught salmon.
11. Chia Seeds
Fatty acids found in nature are more balanced than the fats we typically consume in our typical diets. Chia seeds benefits, for example, offer both omega-3 and omega-6, which should be consumed in balance with one another. Chia are an antioxidant, anti-inflammatory powerhouse, containing essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals including Sulphur, iron, iodine, magnesium, manganese, niacin and thiamine.
Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.
12. Coconut Oil
So much can be written about the way herbs and oils work together to form anti-inflammatory partnerships. Fats and spices create strong anti-inflammatory compounds, especially coconut oil and the components of turmeric. In a study in India, the high levels of antioxidants present in virgin coconut oil reduced inflammation and healed arthritis more effectively than leading medications. Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis.
Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis. Coconut oil uses include topical preparations as well as culinary—and as a heat-stable oil, it’s excellent for sautéing anti-inflammatory vegetables.
13. Flaxseed
An excellent source of omega-3s and phytonutrients, flaxseeds benefits include being packed with antioxidants. Flaxseeds have fibers that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Flax can support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body. Before you use them alongside your other new anti-inflammatory foods, consider grinding them in a coffee grinder to ensure the digestive tract has easy access to their many benefits.
14. Turmeric
Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet.
The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents in the world. Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated the inflammatory cytokines known to be involved in the RA process and discovered that curcumin “significantly reduced” these inflammatory markers.
15. Ginger
Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses. Ancient medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system. In fact, ginger health benefits may even include treating inflammation in allergic and asthmatic disorders.
Inflammatory Foods to Avoid
With anti-inflammatory foods filling the diet, you naturally begin to eliminate pro-inflammatory foods and substances — they’re not as satisfying as a diet rich in whole foods. A prime suspect is the duo of saturated and trans fatty acids. Found in processed foods, these fats cause inflammation and increase risk factors for obesity, diabetes and heart conditions.
The same foods are also likely to be higher in omega-6 fatty acids, which are necessary but only to an extent. In excess and without the balance of omega-3s, omega-6 fats actually create inflammation in the body. Sadly, the University of Maryland Medical Center reports, “The typical American diet tends to contain 14–25 times more omega-6 fatty acids than omega-3 fatty acids.”
Simple, refined sugars and carbohydrates are more inflammation-causing culprits. Limiting refined grains is an important factor in an anti-inflammatory diet. Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition. Sourcing these grains as fermented sourdough allows the nutrients to be broken down and better available to the body.
Finally, establishing a regular routine of physical activity can help prevent systemic inflammation from building up or returning. An active life fueled by fresh, whole anti-inflammatory foods and unrestricted by processed, toxic compounds can set you on the path toward freedom from inflammation.
Anti-Inflammatory Juice Recipe
Total time: 5 minutes
Serves: 2
Ingredients:
- 4 Celery Stalks
- 1/2 Cucumber
- 1/2 Green Apple
- 1 cup Pineapple
- 1 cup Spinach
- 1 Lemon
Directions:
Add all ingredients to vegetable juicer. Gently stir juice and consume immediately.
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