7 Anti-Inflammatory Foods To Include In Your Diet

Several anti-inflammatory drugs in the market guarantee to relieve our pain and allergic reactions. Although they might offer quick relief, long-term usage of a few anti-inflammatory medicines such as NSAIDs and steroids can literally damage our immunity or cause undesirable side effects.

But sometime we forgot that the answer is within nature! Nature has presented us with numerous anti-inflammatory foods which don’t just work with minimal adverse reaction, but are also great tasting. Along with their abilities to minimize inflammation, they also supply us with plenty of crucial vitamins and minerals that enhance our immune health.

#1 Turmeric

anti inflammatory foods - turmeric

Photo by Saptarshikar via Flickr

This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.

#2 Wild Salmon

wild salmon

Photo by Jeffrey Allen via Flickr

Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high quality fish oil supplements.

#3 Broccoli

brocolli

Photo by Matt Watson via Flickr

Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.

#4 Blueberry

blueberries

Photo by Whitney via Flickr

An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.

#5 Green Tea

green tea

Photo by Mckay Savage via Flickr

The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.

#6 Kelp

kelp

Photo by NOAA’s National Ocean Service via Flickr

Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.

#7 Shiitake Mushroom

shiitake mushrooms

Photo by Alpha via Flickr

Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.

Other known anti inflammatory foods:

Herbs

  • Basil
  • Chamomile
  • Cinnamon
  • Garlic
  • Ginger
  • Nutmeg
  • Parsley
  • Rosemary
  • Thyme

Fruits:

  • Blood Oranges
  • Cherries
  • Cranberries
  • Papaya
  • Pineapple
  • Purple Plums
  • Purple Grapes
  • Red Pears
  • Strawberries

Vegetables:

  • Broccoli Florets
  • Brussels Sprouts
  • Eggplant
  • Purple Cabbage
  • Purple Potatoes
  • Purple Peppers
  • Radicchio
  • Radishes
  • Red Peppers
  • Rhubarb
  • Sweet Pototes

Omega-3 Rich Foods:

The anti-inflammatory foods found in this category are rich in Omega-3:

  • Flaxseed Oil
  • Grape seed Oil
  • Linseed Oil
  • Olive Oil
  • Walnut Oil
  • Almonds
  • Pumpkin Seeds
  • Soybeans
  • Sunflower Seeds
  • Wheat Germ

These fatty fish provide anti-inflammatory food protein:

  • Anchovies
  • Blue Fin Tuna
  • Bluefish
  • Herring
  • Mackerel
  • Sardines
  • Sturgeon (Atlantic)
  • Trout (lake)
  • Whitefish (lake)

Beverages:

  • Acai/Blueberry Juice
  • Apple Juice
  • Grava Juice
  • Green Tea
  • Noni Juice
  • Pomegranate Juice

Resources:

  1. http://theconsciouslife.com/top-10-anti-inflammatory-foods.htm
  2. http://www.disaboom.com/nutrition/top-50-anti-inflammatory-foods
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