Reduce Inflammation with Food
Do you suffer from ongoing body aches and pains, constant fatigue, stomach problems, or anxiety? These conditions are often associated with chronic inflammation in the body. While short-term (acute) inflammation is necessary for the body to fight injury and illnesses, chronic inflammation slowly damages the body.
When we follow an unhealthy diet, don’t get enough exercise, have too much stress or are exposed to a high level of toxins, the body responds by triggering chronic inflammation. One of the most powerful ways to control this inflammatory response is to consume a diet full of anti-inflammatory foods. Anti-inflammatory foods can serve as an incredible natural remedy for your overall health. These 12 foods help you fight chronic inflammation.
- Berries
Berries contain polyphenol compounds that help protect against inflammation. One of the most powerful polyphenols found in berries are anthocyanins, which are responsible for the red, purple and blue colors found in berries.
- Wild-Caught Salmon
Salmon is a top source of the omega-3s EPA and DHA. These fatty acids are prized for their potent anti-inflammatory properties.
When buying salmon, it’s important to make sure that it’s wild-caught as opposed to farmed. Farmed fish are raised in confined feedlots where they are often given an unhealthy diet of inflammatory foods.
- Raw walnuts
Raw walnuts are another food that is rich in omega-3 fatty acids and phytonutrients that help reduce inflammation.
- Avocados
Packed with monounsaturated fats and antioxidants, consuming avocados is an excellent way to combat inflammation.
- Broccoli
Broccoli is rich in sulforaphane, a potent antioxidant that fights inflammation and even aging! Other sulforaphane-rich vegetables include broccoli sprouts, cauliflower, kale, cabbage and bok choy.
- Turmeric
Turmeric is a spice that has been prized since ancient times for its powerful medicinal properties. The main active ingredient in turmeric is curcumin, which is considered one of the most potent anti-inflammatory agents in the world.
For maximal effect, use turmeric with black pepper to enhance the absorption of curcumin.
- Green Tea
Green tea is a rich source of polyphenols, which are antioxidants with strong anti-inflammatory properties. The polyphenol epigallocatechin-3-gallate (EGCG) found in green tea is a particularly powerful antioxidant known to reduce inflammation.
- Green Leafy Veggies
That concentration of vitamins and nutrients found in green leafy vegetables reduces chronic inflammation. Many leafy greens also contain alpha-linolenic acid, an omega-3 fatty acid with anti-inflammatory benefits.
Pair your leafy greens with a healthy fat (olive oil, coconut oil, salmon, avocado, walnuts, etc). Many of the vitamins found in greens can only be absorbed by our bodies in the presence of fat.
- Ginger
Gingerol, the main compound found in ginger, is a powerful antioxidant and anti-inflammatory.
You can enjoy the benefits of ginger by adding a few tablespoons of grated ginger root to your meal or simmering a couple tablespoons of grated ginger root in a pot of water to make a delicious tea.
- Garlic
The sulfur compounds found in garlic help combat inflammation in the body. Add chopped garlic to just about anything you’re cooking (soups, veggies, meat, sauce) to make your meals anti-inflammatory.
- Bone Broth
This protein-rich comfort food is high in the anti-inflammatory amino acids glycine, proline and arginine. Unlike typical beef or chicken broth, bone broth is simmered for 24 – 48 hours. The long cooking time extracts all the anti-inflammatory compounds.
Incorporate bone broth into your diet by using it instead of regular stock in your recipes or enjoying a cup of warm broth as a snack.
- Fermented Foods
The bacteria found in fermented foods such as sauerkraut, kimchi, and kombucha produces compounds that gives these foods anti-inflammatory properties.
Try eating one to two tablespoons, one to two times each day to experience the benefits.
When purchasing a fermented food, look for the words “naturally fermented” on the label to ensure it contains probiotics.
Conclusion:
You can control (and even reverse!) inflammation through an anti-inflammatory diet and lifestyle. While you should focus on eating more of the foods listed above, also make sure to limit or avoid consuming sugar, refined carbohydrates and non-organic foods. Exercise regularly at a moderate intensity and minimize stress to heal chronic inflammation.