I started eating anti-inflammatory foods several years ago. I was experiencing some joint pain in my knees and wanted to do something to reduce the inflammation in my body. Popping a pill was never on my list of remedies.
The benefits of eating an anti-inflammatory diet include:
- slows down aging and prevents premature aging
- prevents cardiovascular diseases and diabetes
- can reduce pain(i.e. arthritis)
- prevents cancer
- improves the health of your skin
- makes it easier to lose weight
- prevents neurodegenerative disease like Alzheimer’s
Before the pharmaceutical companies started producing the wonder drugs, our medicines were plant based. Now we have the super drugs with numerous side effects. A reduction of inflammation decreases or prevents disease. Let us look at some anti-inflammatory foods that you may want to incorporate into your diet.
TOMATOES
Tomatoes are rich in vitamin C and lycopene, an antioxidant with anti-inflammatory properties. To obtain the most benefit, drink fresh tomato juice or eat tomatoes together with olive oil.
EXTRA VIRGIN OLIVE OIL
This is my go to cooking oil. It’s rich in monounsaturated fats and is proven to have anti-inflammatory properties. Be sure you use an unrefined extra virgin olive oil to reap the full benefit.
AVOCADO
I eat an avocado almost daily, it is part of my routine breakfast. I sprinkle avocado slices with cayenne and black pepper. Avocados contain carotenoids and tocopherols that help prevent cancer. This fruit, yes it is a fruit, should be a part of every healthy or want to be healthy persons diet.
GREEN LEAFY VEGETABLES
Leafy green vegetables such as kale, collards, spinach, arugula, and swiss chard contain high concentrations of many nutrients including vitamin K. Most of these vegetables have twice the nutritional content of lettuce. I planted kale and collards in my garden this year.
FLAXSEED and FLAXSEED OIL
Of all the seeds and nuts, flaxseed and flaxseed oil have the highest ratio of omega 3 and 6 fatty acids. They are a great source of fiber, magnesium, selenium, protein, and vitamin B1.
PINEAPPLES
Pineapples contain bromelain, and quercetin, this combination is used in supplements to reduce inflammation and related problems. They also have large amounts of antioxidants, potassium, and magnesium. You should definitely add this fruit to your diet. I enjoy slicing it into thick wedges and grilling it.
GINGER
Ginger not only adds flavor to your food but it is also one of the best anti-inflammatories. Use the ginger root to get the best anti-inflammatory effect.
TURMERIC
I frequently use turmeric, it is an herb that can prevent arthritis or prevent the worsening of it. Until I did some research on this herb for my last blog, I was unaware that you should use the root, not the supplement.
WALNUTS
Walnuts contain high concentrations of several antioxidants and omega 3 fatty acids. They also contain magnesium, another anti-inflammatory. Eating a quarter cup daily will produce the best effects.
SALMON
Salmon contains vitamins D, B6, and B12 which are necessary to obtain a good mood as well as omega 3 fatty acids to reduce inflammation. Be sure you go for wild salmon.
BLUEBERRIES
This fruit contains a combination of antioxidants, anti-inflammatories and other vitamins. Blueberries are a nutrient dense fruit. Sprinkle a handful into unflavored yogurt for delicious dessert.
This list of course does not include all of the vegetables, fruits, proteins, and spices that are anti-inflammatory in nature. It is however meant to give you a starting point. Suggestions for you to add to your diet to prevent or decrease your inflammation. Try some of them out!
