7 Anti-Inflammatory Foods I Eat Everyday
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What do heart disease, obesity, rheumatoid arthritis, diabetes, gout, asthma, and other chronic conditions have in common?
Inflammation! If you’re experiencing chronic illness (or might be), you owe it to yourself to get the facts about inflammation and what it’s doing to your health. Inflammation is the body’s response to injury. It is the body’s way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against foreign invaders, such as viruses and bacteria. A sedentary lifestyle, stress, and environmental factors can all contribute to inflammation – but a poor diet is also a key factor. Over the years I’ve learned to eat certain foods that help me feel my best and are well-studied reduce inflammation in the body.
MY TOP 7 ANTI-INFLAMMATORY FOODS:
Almonds
Almonds are an excellent source of monounsaturated fats (similar to olive oil), vitamin E, and manganese. They’re also a good source of magnesium and plant protein. Almonds help to lower the risk of cardiovascular disease, probably by improving the fatty acids profile of your blood.
Berries
Strawberries, blueberries, raspberries and blackberries are loaded with antioxidants called anthocyanins. These compounds reduce inflammation, boost immunity, and reduce your risk of heart disease.
Extra virgin olive oil
This is one of the healthiest fats you can eat. The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen. Regular consumption is known to reduce your risk of heart disease, cancer, and other serious health conditions.
Leafy greens
There’s a reason these powerful foods are on nearly every healthy eating list. Leafy greens are packed with antioxidants that have a positive effect on our health. They also contain an array of vitamins, and powerful anti-inflammatory flavonoids. The beauty of leafy greens is that there are so many! Choose from spinach, kale, Swiss chard, arugula, collard greens, and mustard greens (also known as brown mustard, Chinese mustard, Indian mustard, or leaf mustard).
Dry beans
Dry beans, such as navy beans, kidney beans, pinto beans, and black beans, are an excellent anti-inflammatory source of plant protein, minerals, B-complex vitamins, and vitamin K. They're also chock-full of beneficial fiber, and they contain polyphenols that work as antioxidants. Research suggests dry beans may provide health benefits and help prevent some types of heart disease, diabetes, high blood pressure, as well as reduce inflammation.
Chia seeds and Flax seeds
These little seeds really pack a punch. Not only are they loaded with vitamins and minerals, but they’re also a healthy source of essential fatty acids (like omega-3s) – a helpful alternative source if you don’t eat meat. Chia and flax seeds help fight inflammation, regulate cholesterol levels, and lower blood pressure, making them excellent for your heart. They’re also high in linoleic acid, a fatty acid that helps the body better absorb the fat-soluble vitamins A, D, E, and K.
Spices
Turmeric is an Asian spice that contains a powerful, non-toxic yellow orange compound called cur cumin, which is strongly anti-inflammatory. Also, cinnamon, ginger and garlic have many bio-active compounds which help reduce inflammation.
Now that you have gained insights into the array of benefits, provided by these easily accessible foods. Be sure to go ahead and add them to your foods as well. Including these nutritious anti-inflammatory foods into your daily meals is one way to counter some of the chronic inflammation that could have resulted from consumption of inflammatory foods or toxins in the environment.
So, I want to hear from you! What do you do to help your body beat inflammation? Share below, I’d love to get the conversation going so we can all swap ideas and help each other out…’cause that’s what it’s all about. Right?
