The inflammation with anti-inflammatory foods, not only can the symptoms of these diseases be alleviated, but we could even see them disappear. Let’s dive into the top foods that will combat inflammation.
Foods That Fight Inflammation
Garlic and Onions
Garlic and onions are more than just pungent; allium vegetables (including onions and garlic) come complete with the phytonutrient quercetin, which is an anti-inflammatory antioxidant. Garlic not only contains allicin, which is a naturally occurring antioxidant, but also has compounds that work to provide antioxidant properties, too. It may even work to lower levels of homocysteine found in the body, which is a byproduct of protein that leads to inflammation.
Consuming healthy fats, like nuts, is a great way to fight inflammation. Almonds, in particular, are high in fiber, vitamin E and calcium, while walnuts are high in the omega-3 fat alpha-linolenic acid. Nuts in general are chock-full of not only healthy fats, but protein, dietary fiber, minerals, vitamins, phytosterols and even antioxidants, which are known to reduce inflammation as well.
Berries aren’t just beautiful in color; they’re incredibly good for you, too. Of all fruits, they’re packed with the most antioxidant and anti-inflammatory properties. Blueberries, for example, have phytonutrients known as anthocyanins, known for their antioxidant and anti-inflammatory benefits. And a study conducted at the University of Massachusetts Dartmouth discovered that the phytochemicals present in cranberries may prevent cancer.
This common spice used so often in Indian cooking (it’s the main ingredient in curry powder, and what lends it its golden hue) has been noted over and over as a top anti-inflammatory herb. The reason is curcumin, the pigment that provides that glorious color. Curcumin has been shown to improve symptoms of rheumatoid arthritis, cystic fibrosis, reduce the risk of various cancers, and even help with liver function. as well as showing promise preventing and treating Alzheimer’s disease. Turmeric has a very subtle, slightly nutty and fragrant taste.
The base of your favorite pesto is also a potent anti-inflammatory, shown to work in a similar fashion to anti-inflammatory drugs like ibuprofen or Tylenol. In addition, the natural oils in this herb are anti-bacterial and can help fight infection. Plus, like most herbs, basil is chock full of vitamins and minerals, too.
Omega-3 fatty acids, which are considered pertinent to our health, are known to reduce inflammation in the body. However, our body cannot make them ourselves, so we need to incorporate them into our diet regularly. Oily fish, including salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids and should be consumed several times a week. Steer clear of frying your fish and stick to baking or boiling it. In fact, a study conducted at the University of Hawaii in 2009 discovered that men who ate baked or boiled fish rather than fried, dried or salted reduced their risk of contracting heart disease by 23 percent.
Green tea is rich in anti-inflammatory polyphenols, particularly EGCG, which is a powerful antioxidant known for inhibiting cancer cell growth and reducing risk for heart disease. Anti-inflammatory prescription: Replace one of your daily coffees with green tea (coconut milk matcha latte, anyone?) or try cooled green tea as the liquid base of your smoothie.
Coconut oil has so many health benefits (boosts metabolism, balances hormones, anti-microbial to name a few) and high levels of antioxidants for healing inflammation is one of them!