Reduce Inflammation With These Key Foods

Feb 11, 2019 | Health and Wellness

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Inflammation – one of the most common reasons people struggle to lose weight, yet the least likely to be addressed by popular weight loss methods.

Scientists have been measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it’s chronic inflammation, meaning it’s constant!

Inflammation has been linked to obesity, heart disease, Alzheimer’s, and diabetes, just to name a few conditions. It’s been linked to artificial sweeteners.

This week I’m sharing some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?

Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (like vitamin C) and minerals such as manganese. They’re also rich in phytochemicals! Many antioxidants, such as anthocyanins and resveratrol, are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant sulforaphane. This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.

Just make sure to choose red peppers over the other colors.  Peppers that are any other color are not fully ripe and won’t have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week’s recipe! (Click here!)

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Choosing the right fats is so important for your health as trans fat can be terribly inflammatory, while unsaturated ones, can be highly anti-inflammatory, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (such as sardines and mackerel, and wild fish like salmon. Oh and don’t forget the omega-3 seeds like chia, hemp, and flax!

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called epigallocatechin-3-gallate, otherwise known as EGCG. which has been linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.

Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.

Get my recipe for Matcha Latte!

Anti-inflammatory Food #5 – Turmeric

Would a list of anti-inflammatory foods be complete without mentioning turmeric?  Turmeric contains the antioxidant curcumin. This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties. I’ve added it to my broccoli and pepper recipe for a 1-2-3 punch, to kick that inflammation. Try my Golden Milk recipe!

Related: Learn more about turmeric

Anti-inflammatory Food #6: Dark Chocolate

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely flavonols). These reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent neuro-inflammation, which is inflammation of the brain and nerves. Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary candy bars. You already know those aren’t going to be anti-inflammatory!

TL;DR

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colorful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of anti-inflammation.

See my recipe for anti-inflammatory Broccoli and Pepper Quinoa

References:

https://authoritynutrition.com/13-anti-inflammatory-foods/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

https://authoritynutrition.com/matcha-green-tea/

http://neurotrition.ca/blog/brain-food-essentials-cacao

http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

 

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site. 

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I’m Laurie Mallon, I’m an ACE-certified personal trainer, certified yoga instructor, and believer that there isn’t ONE single way for you to be healthy.

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