If you’re reading this, you are probably dealing with inflammation and pain. Did you know inflammation has also been linked to several diseases? Luckily, the foods and spices listed below are easy to add to your diet. Here’s a list of our top 15 anti-inflammatory foods and herbs.
Top 15 Foods that Fight Inflammation
1. Leafy green vegetables
Leafy, green vegetables like spinach and kale are loaded with vitamin K, calcium, magnesium and chlorophyll. These help cleanse the body and reduce inflammation.
2. Bok Choy
If you’re looking for ways to beat inflammation and chronic pain, you may want to add Bok Choy to your next stir fry. This member of the cabbage family is high in vitamin U which lowers inflammation.
3. Celery
Celery is a popular vegetable and is great at fighting inflammation. It’s high in electrolytes, potassium and silica. These help to flush out toxins and fight inflammation.
4. Beets
Beets boost the nitric oxide levels in your body. Nitric oxide helps improve circulation and reduce inflammation. If you’re normally not a fan of this superfood, there are plenty of tasty recipes online.
5. Broccoli
Known as one of the healthiest foods available, broccoli is rich in antioxidants that fight inflammation.
6. Blueberries
These flavorful berries are a powerhouse when it comes to their nutritional value. They contain resveratrol, flavonoids and vitamin C. These antioxidants can help slow the progression of inflammatory arthritis.
7. Cherries
One study has shown benefits for people who consumed two 8-ounce bottles of tart cherry juice daily for 5 weeks. They noticed an improvement in pain, stiffness and physical function.
8. Pineapple
Known for its high levels of bromelain, pineapple helps reduce inflammation. In fact, many athletes now drink pineapple juice after their workout. The bromelain reduces inflammation and the natural sugars help with exercise recovery.
9. Bone Broth
Bone broth contains proline, glycine and arginine, three amino acids known for reducing inflammation.
10. Fatty Fish
Salmon, mackerel, sardines, anchovies and cod all contain high levels of the omega-3 fatty acids DHA and EPA. Omega 3’s play an important role in overall health and reduce inflammation.
11. Walnuts
Walnuts also contain omega-3’s and are considered one of the healthiest nuts you can eat. They have an anti-inflammatory effect on the heart and brain.
12. Chia Seeds
Like walnuts, chia seeds are high in omega-3’s. They recently have become popular since they are packed with vitamins, protein and fiber. They are also easy to prepare. Just add them to your next smoothie and you’ll be on your way to feeling better.
13. Flax Seeds
Another easy to prepare food that’s great for inflammation are flax seeds. If you have an inflammatory condition that’s related to gut health, you may want to give them a try. Your next decision, whole versus ground.
14. Turmeric
Using Turmeric as a spice for cooking is a great way to add flavor to your food and reduce inflammation. Turmeric is high in curcumin, the bright yellow herb often used in Indian food. Turmeric is considered the ultimate anti-inflammatory herb.
15. Ginger
Ginger is closely related to turmeric and is great for fighting inflammation. It supports the digestive system, joints and also helps with muscle pain after exercising.
Remember, with any dietary change, you should consult your physician before making any changes to your diet.
[1] http://blog.arthritis.org/living-with-arthritis/arthritis-diet-cherries/
[2] https://www.livestrong.com/article/124353-blueberries-arthritis/
[3] https://www.chiroeco.com/chronic-inflammation/
