Today is all about how to Fight Inflammation with Food – in this series of articles we’re discovering natural remedies to fight inflammation using essential oils, food, supplements, and exercise.
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Fight Inflammation With Food
It’s no secret that the general American diet isn’t particularly a healthy one – but we don’t have to totally break the bank to make changes which can make a difference. There are so many different kinds of autoimmune diseases out there these days. When words end in “i t i s” — you can be pretty sure there’s INFLAMMATION – although it doesn’t have to include “i t i s” in order to indicate it, there’s Lupus, Hashimoto’s, and many more.
Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.
“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”
Fight Inflammation with Food
In order to heal the body, especially after years of eating the wrong foods regularly, you have to know which foods and superfoods can help you fight inflammation. You can download this handy Infographic, print and stick it to your fridge to help you remember what to reach for and what to put on your grocery list. Right click and save!
Fight Inflammation with Food – Food List
- Green leafy vegetables, like spinach, kale, and collards are particularly effective in fighting inflammation. Vitamin E may be key in protecting the body against pro-inflammatory molecules called cytokines and green leafy veggies have what it takes! See Recipe HERE for Keto Collard Greens with Bacon
- Pineapple contains a substance called bromelain that reduces the infections the body’s immune system generates and it lessens the risks of strokes and heart disease. They offer good doses of vitamin C and B1. Additionally, they can help to boost your manganese and potassium levels.
- Healthy meat, like salmon, which contains Omega-3 fatty acids that have both an anti-inflammatory role, and might also be of help in the fight against certain serious diseases. Mackerel, tuna and sardines also contain Omega-3’s.
- Coconut oil can be used in everything from your coffee to your salad or rubbed all over your skin. Packed full of antioxidants that lower inflammation, it’s a good choice of healthy fat to add to your diet.
- Olive oil contains the antioxidant substance called quercetin. It helps to lessen infections and may play an important role in fighting cancer.
- Blueberries also contain quercetin and have been shown to help improve memory, and supports mental abilities. They are a powerful antioxidant.
- Tart Cherries contain the “highest anti-inflammatory content of any food,” according to a 2012 presentation by Oregon Health & Science University scientists.
- Almonds, Walnuts, and seeds: Walnuts contain nutrients called phytonutrients, and these are supposed to lessen the risks of developing cardiovascular illnesses and Type 2 diabetes. Almonds are particularly rich in fiber, calcium and vitamin E, and walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat.
- Broccoli offers high amounts of potassium and magnesium, this automatically places it in the top league of anti-inflammatory foods. Known as a super antioxidant It lowers bodily stress and even reduces the risks of cancer attacking body cells. Also, it’s one of those Vitamin E foods in the green leafy veggie category!
- Beets provide an excellent source of the betalain antioxidant that combats inflammation and provide a good dose of magnesium while you’re at it.
- Ginger warms the body and assists in its detoxification. Experts tout that ginger could also help in treating allergic and asthmatic complaints. An ancient remedy, ginger has been loved for many centuries for its healing benefits. With its gingerols, shogaols, gingerdiones, and zingerone, it packs a powerful punch.
- Turmeric is a must-have food (or supplement) to fight inflammation. Curcumin, the key element in Turmeric, is a very powerful anti-inflammatory substance. Good for heart, circulation, and inflammation.
- Cinnamon – using Cinnamon has been found to widen the blood vessels, and in turn addresses higher levels of blood sugar, and targets insulin resistance. – Get recipe for Moroccan Lentil Soup HERE
Keep most of these things in your grocery cart and on the family table to fight inflammation with food in your life!