20 of the Best Anti-Inflammatory Foods
What can we eat to reduce inflammation and feel better.
There are foods that fight inflammation, that we can incorporate into our diets in order to start living a healthy life. Inflammation levels in our body can have a direct correlation to the levels of chronic pain we experience and the risk that is associated with certain illnesses and disease. In order to keep our levels of inflammation under control, we should make sure we’re consuming the right kinds of anti inflammatory foods and beverages.
The term super food usually refers to foods containing high levels of vitamins and minerals that offer numerous health benefits such as boosting your immune system. Consuming antioxidants, polyphenols, fiber, probiotics, and high levels of omega 3 plant fats definitely aids in reducing inflammation.
Super foods also contain few calories, are low in sugar and salt plus have lots of soluble fiber and health-boosting phyto-chemicals.
Chronic inflammation can lead to a raft of many different medical conditions and life altering diseases. Therefore eating unhealthy inflammatory foods can make this risk even worse.
Here is a list of foods that are supported by science that can actually help fight inflammation
Garlic is one of the top anti-inflammatory foods. The journal Arthritis Research & Therapy, say consuming garlic can work great for inflammation in the joints. There are two main medicinal ingredients which produce the garlic health benefits: allicin and diallyl sulfides.
Garlic is a sulfurous compound and in general a stronger tasting clove has more sulfur content and hence more potential medicinal value.
Celery has proven to help lower inflammation as well as fight infections. Various studies have shown the food’s anti-inflammatory effect ultimately help regulate blood pressure and cholesterol. Celery’s health benefits also include protection against inflammation in the digestive tract itself.
Antioxidants like vitamin C and flavonoids, scientists have now identified at least a dozen other types of antioxidant nutrients in celery.
Walnuts are high on the list of anti inflammatory foods that have various health benefits, one of which relates to inflammation. They’re an excellent source of omega-3 fatty acids, which have been shown to benefit in the reduction of swelling.
Walnuts are perfectly package with protein, healthy fats, fiber, plant sterols, antioxidants, and various vitamins and minerals
Many herbs and spices are rich in antioxidant phytonutrients, this includes basil. The added benefit to basil is that it can be eaten fresh and has great anti-inflammatory effects.
The enzyme-inhibiting effect of the eugenol in basil qualifies it as an “anti-inflammatory” food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.
Beets contain a nutrient called betaine. This nutrient has been proven to decrease the risk of inflammation, and also helps to lower blood pressure. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
Soy contains compounds called isoflavones which are helpful for swelling. Studies have show isoflavones can be assist in reducing inflammation.
Pineapple contains an enzyme called bromelain, which reduces swelling in the body. Pineapple can help reduce pain for those suffering from osteoarthritis and rheumatoid arthritis.
Remember though when eating the pineapple always incorporate the core. That is where the best nutrition is.
Berries are small fruits that are packed with fiber, vitamins and minerals.
Strawberries. Blueberries. Raspberries. Blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that assist in reducing the risk of disease. In a study on overweight men and women who ate strawberries found that after consuming the strawberries had lower levels of certain inflammatory markers associated with heart disease.
Berries contain antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce the risk of heart disease.
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids, EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are the best sources:
Fatty fish contain high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
Broccoli is extremely nutritious. It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
This is also related to the anti-inflammatory effects of the antioxidants they contain. Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
Avocados are a true “super food.” They’re packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats. Avocados contain various beneficial compounds that protect against inflammation and may reduce the risk of cancer.
Researchers are agreed that the high levels of monounsaturated fat in avocado—especially oleic acid—play a role in these heart-related benefits.
You’ve probably already heard that green tea is one of the healthiest beverages you can drink.
It’s been shown to reduce the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions. Green tea’s reduces inflammation and protects cells from damage that can lead to disease.
Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Chili peppers and bell peppers are rich in quercetic, sinapic acid, ferulic acid and other antioxidants that have strong anti-inflammatory effects.
Bell peppers have twice the amount of vitamin C found in a typical orange. They also a good source of another antioxidant vitamin–vitamin E. In addition to these conventional antioxidant vitamins, bell pepper’s are also a good source of the antioxidant mineral manganese.
Mushrooms are an incredibly healthy type of fungus, and thousands of varieties exist throughout the world. They’re very low in calories and rich in all of the B vitamins, selenium and copper. Mushrooms also contain lectins, phenols and other substances that provide anti-inflammatory protection.
Mushrooms contain several compounds that may decrease inflammation. Consuming them raw or lightly cooked may help you reap their full anti-inflammatory potential.
Grapes contain anthocyanins, which reduce inflammation. They may also decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders.
Grapes are also one of the best sources of resveratrol, another compound that has many health benefits. Several plant compounds in grapes, including resveratrol, reduce inflammation. They may also reduce the risk of several diseases.
Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other types of Indian dishes. It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin, a powerful anti-inflammatory compound.
Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases. Eating black pepper with turmeric can significantly enhance the absorption of curcumin.
Scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. Ginger reduces all symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweating.
Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly.
Dark chocolate is delicious, rich and satisfying. It’s also packed with antioxidants that reduce inflammation. These may also reduce the risk of disease and lead to healthier aging Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce the risk of several diseases.
The tomato is a nutritional powerhouse. Tomatoes provide an excellent amount of vitamin C and beta-carotene; an excellent amount of the mineral manganese; and vitamin E.
Tomatoes are also high in potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
Cherries are delicious and rich in antioxidants, which fight inflammation. Sweet and tart cherries contain antioxidants that reduce inflammation and the risk of disease.
Integrating these super foods into your diet is really important. These foods enhance your health and well being, and have a wonderful anti inflammatory effect, to keep joints and muscles moving and your immune system in great shape.