The 8 Best Anti-Inflammatory Foods
Dr. Philip Rodger
Owner and Clinic Director
Normally, inflammation is a healthy reaction of the immune system against invading harmful foreign stimuli. But in our society, chronic inflammation has become a tool that works against our body.
In fact, the World Health Organization (WHO) has ranked chronic inflammation as the biggest threat to human health in the 21st century. As our lifestyles become more hectic and stressed out, inflammation takes hold in the body long-term.
One tool in our fight against chronic inflammation is our diet, that is, using anti-inflammatory foods daily to ease the ravages of chronic inflammation on our bodily systems.
Inflammation is normally an acute reaction to invaders. But because of our unhealthy eating habits guzzling down fast food and pop, sedentary lifestyles with way too much screen time, and not enough sleep, inflammation becomes chronic.
The WHO also says that the prevalence of chronic diseases will increase rapidly in the United States over the next 30 years. Let’s look at 8 anti-inflammatory foods that can help us in our fight against this advent of chronic inflammation.
What Are Anti-Inflammatory Foods
The great thing about nature is that it has given us these natural tools to help us in our fight against chronic inflammation. And these are anti-inflammatory foods, foods that have a high level of vitamins, minerals, and antioxidants in them.
These foods help us in our battle against inflammation by reducing the levels of inflammation in our bodies and, thus, the prevalence of chronic diseases.
The great thing is that you are probably already eating many of these foods without even realizing their benefits on your body. If you are still unable to lose weight, consider the ChiroThin Weight Loss Program as a great alternative.
Remember that the effects of these anti-inflammatory foods are negated if you pile on inflammatory foods on top, such as soda, refined carbohydrates like white bread and pastries, red meat, fried foods like french fries, and more.
It isn’t about balancing the inflammatory foods with the anti-inflammatory ones, but about having more of the good stuff in your diet and eliminating, as much as possible, the bad.
If you’ve had curry from an Indian restaurant before, you’ve eaten turmeric already. It has gained fame in the anti-inflammation world because of the high levels of curcumin in it.
Curcumin is a powerful anti-inflammatory nutrient, but eat it with black pepper because the piperine from black pepper increases the absorption of curcumin by 2000%.
Some studies say that the amounts of curcumin needed to boost health are not possible to get through food. Thus, supplementing with curcumin is recommended (make sure it comes with piperine, though).
2. Extra-Virgin Olive Oil (EVOO)
This is the ultimate oil to use in your salad dressings and guacamole. The popularity of the Meditteranean diet for heart health has already been proven several times over by the scientific community.
It contains an antioxidant called oleocanthal, which is highly effective against inflammation.
If you have been avoiding cooking with olive oil because you are worried about its smoke point, do not fear. That myth has now been debunked.
You can cook freely with olive oil, which is great because you can add even more of this healthy fat into your diet.
3. Green Leafy Vegetables
Everyone knows the importance of green leafy vegetables in the diet. Spinach, kale, collard, and more – include them all in your diet daily so you can give your body the boost it needs.
The fiber that these vegetables contain attaches to and removes toxins from the body, which is imperative for fighting inflammation.
4. Fatty Fish, Like Salmon, and Mackerel
Fatty fish are a great source of omega-3 fatty acids, EPA, and DHA. The best ones to add to your diet are salmon, mackerel, sardines, herring, and anchovies. Anchovy pizza, anyone?
Both fatty acids, EPA, and DHA, have anti-inflammatory effects on the body, which is shown through the reduction in the inflammatory marker C-reactive protein (CRP).
5. Fruits, Like Blueberries, Strawberries, and More
An apple a day might keep the doctor away, but more than that, eating berries of all kinds every day will keep the inflammation at bay. The best ones to add to your diet asap are blueberries, blackberries, strawberries, and raspberries.
Not only are berries high in fiber, which helps remove toxins from the body, but they are also high in antioxidants called anthocyanins.
6. Green Tea
Whenever possible, choose green tea over other beverages, as it is extremely healthy due to the high levels of a substance called epigallocatechin-3-gallate (EGCG).
ECGC is important in our fight against inflammation because it reduces the damage to the fatty acids in your cells.
7. Broccoli Sprouts
Along with Brussel sprouts, broccoli, kale, and cauliflower, broccoli sprouts from the cruciferous vegetable family. Broccoli is high in sulforaphane, a powerful antioxidant that helps reduce inflammation levels in the body.
It’s also high in fiber, loaded with vitamins and minerals, and packed chockful of other nutrients.
8. Fermented Foods, Like Yoghurt, Sauerkraut
Every culture in the world has a fermented food that they have been eating since eons ago. This shows you the power and importance of fermented foods in the diet.
Fermented foods are so good for you because they increase your probiotic bacteria, which boosts the health of your gut microbiome, which in turn boosts your immune system.
It also improves your digestion, which means that inflammatory toxins can be removed more effectively and efficiently from your body, cleansing your body daily.
Some fermented foods you can add to your diet today are yogurt, sauerkraut, kimchi, and kombucha.
Start Cooking and Eating Anti-Inflammatory Foods to Get Healthier
If you are going to be eating anyway, why not add anti-inflammatory foods into the mix to augment your body’s anti-inflammation actions.
An anti-inflammatory diet means that you remove the bad ingredients from your diet, like sugar-sweetened beverages, pastries, margarine, and more. In fact, the best way to do this is to do a major cleanout of your pantry and refrigerator.
If you don’t have it in the house, you are less likely to eat it. Keep those inflammation-causing ingredients far away from you and your insides.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.