A list of the most powerful anti-inflammatory foods that fight inflammation in the body.
Chronic inflammation is a very common condition where different parts of the body become swollen, painful and reddened for long periods of time. This is linked to many different conditions such as arthritis, auto-immune disease, allergies, sinus problems, diabetes, weight gain, nerve problems and many more.
In this article, we will share with you a list of the healthiest anti-inflammatory foods that you can consume too rapidly lower inflammation in the body. These foods have been scientifically studied and well tested by doctors and nutritionists.
1. Berries: We highly recommend consuming a handful of dark berries on a daily basis such as blackberries, raspberries, strawberries and blueberries. These fruits are rich in vibrant red and blue pigment colours called anthocyanins. These are antioxidants that lower inflammation and reduce the risk of cardiovascular problems. Berries are actually the healthiest fruits on the planet and are packed full of other healing compounds like resveratrol which has an anti-ageing effect on the skin, hair and nails. They also have ellagic acid, quercetin, catechins and others which can help prevent infections, cancer, heart disease, Alzheimer’s disease and many more.
2. Spices: Turmeric is one of the healthiest spices in the world and is well known for reducing pain, swelling and inflammation throughout the body. Turmeric has been used for over 4000 years and is particularly good at fighting joint pain, bone pain and arthritis due to a compound it contains called curcumin. Use this to flavour delicious curries and stir-fries, along with other anti-inflammatory spices like ginger, cardamom, cinnamon, black pepper, cloves and garlic. Garlic, in particular, is one of the most effective as it contains sulphur compounds which strengthen the immune system. It has been shown to help reverse cartilage damage in those with arthritis. Ginger is also one of the best natural pain killers and has been used for centuries to treat nausea, motion sickness and support healthy digestion. Fresh ginger can be boiled to make a powerful anti-inflammatory tea.
3. Vegetables: To lower inflammation the most important nutrients come from dark leafy greens such as kale, spinach, swiss chard, collard greens and bok choy. These plant-based foods provide nourishment at the cellular level, boost friendly bacteria in the gut and lower overall inflammation in the body. They do this by supplying important nutrients like vitamins A, C, E, K, B and electrolytes like magnesium and potassium. Healthy salads each day are an important part of an anti-inflammatory diet or you can make blended green smoothies. Cruciferous vegetables are the healthiest including broccoli, brussels sprouts, garden cress, cabbage, cauliflower and arugula. These help to prevent cognitive decline as we get older by strengthening the synapses in the brain. Broccoli sprouts and regular broccoli contain a special compound called sulforaphane which detoxifies the liver and internal organs, so eat these as much as possible.
4. Omega 3: Wild-caught salmon, mackerel, anchovies and sardines are all rich in essential omega 3 fatty acids, which the body cannot make on its own. These omega 3’s are important for preventing inflammation in the body especially the brain, eyes and heart. The DHA and EPA found in oily fish are especially important for those with dementia or any type of memory problems like brain fog. Studies show that omega 3’s are vital for those with autoimmune conditions like type 1 diabetes, psoriasis, ulcerative colitis, lupus, arthritis, inflammatory bowel disease, multiple sclerosis and others. Omega 3’s are also shown to reduce stress levels and improve mood, making you less likely to feel depressed or anxious. You can also take a supplement of virgin cod liver oil or krill oil to boost omega 3, or seaweed if you are a vegan.
5. Healthy Fats It is important that you get a good amount of healthy fats into the diet each day to fix chronic inflammation in the body. We need dietary fat to supply fat-soluble nutrients like Vitamin A, E, D and K2. Avocados contain some of the healthiest monounsaturated fats which lower inflammation in the cardiovascular system. They are also loaded with potassium which can help to prevent stroke, heart disease and diabetes. Potassium also regulates fluid in the body to get rid of swollen joints and water retention. Extra virgin coconut oil is a great source of energy for the body and is rich in MCT’s (medium-chain triglycerides) which reduce inflammation in the structure of the brain. We also recommend grass-fed butter, extra virgin olive oil, egg yolk and macadamia nut oil to get your vitamin A. This reduces swelling in the eyes and retina, helping to produce healthy tears and reduce eye strain in the 6 small muscles of the eye. Avoid hydrogenated and processed oils such as vegetable oil, margarine spreads, soy oil or canola oil. These are the main triggers of inflammation in the body as they contain too much omega.
6. Nuts and Seeds: When it comes to nuts and seeds we highly recommend flaxseeds, chia seeds, walnuts, pecans, sunflower seeds, almonds and hemp seeds. These are the best sources of ALA (Alpha-linolenic acid) which is the third most important omega 3 that fights inflammation, especially in the heart and brain. These are also rich in antioxidants like vitamin E which fights free radicals in the body and has anti-ageing effects on the skin. Chia seeds, in particular, are known as “warriors food” and are one of the best plant-based sources of protein and fibre. This fibre helps to control blood sugar levels, reduce insulin resistance and support a healthy microbiome in the digestive system. ALA in seeds and nuts helps to modulate the immune system to heal autoimmune diseases and help the body to fight off infections. If you struggle with digesting these, you can germinate them by soaking in water overnight and then drying them out. This makes them much easier to process in the digestive system.
7. Herbs: The body absorbs many dangerous toxins from the environment like pesticides, heavy metals and pollutants. These are called endocrine disrupters which puts the hormones out of balance and makes you feel sluggish and tired. Fresh herbs help to detoxify these chemicals from your liver which can then balance your hormones and boost energy levels rapidly. Herbs like parsley, thyme, mint, oregano and coriander are rich in natural healing compounds which aid the liver in stage 1 and stage 2 detoxification. All green plants are loaded with chlorophyll which fights free radicals, reduces the effects of ageing on the skin, and lowers the risk of cancer. Adaptogenic herbs like ashwagandha and maca root are also effective at lowering stress levels and inflammation by regulating the adrenal gland hormones like cortisol and adrenaline.
8. Fermented Foods: Some of the best-fermented foods that fight inflammation are sauerkraut, kimchi, kombucha tea, yoghurt, pickles and natto. These go through a fermentation process which makes them very easy to digest and break down in the body. These foods are rich in prebiotics which feed the friendly bacteria in the gut, also known as the microbiome. The gut houses 70 percent of the cells that make up your immune system, so they are extremely important. Having more friendly bacteria in the gut is linked to better concentration and reduces problems with allergies, arthritis, fatigue and autoimmune diseases like IBS and acne.
9. Drinks To keep your body actively healthy and cleansed, we recommend drinking herbal teas throughout the day. Cut out the junk foods, concentrated fruit juices and soda drinks, as these are high in sugar which is the leading cause of inflammation. Start drinking Matcha Tea, Nettle Tea and Peppermint Tea. We also recommend ginger and lemon water, and kale smoothies blended with mixed berries. The trick is to try and get as many nutrients into the diet as possible, and drinking these is a great way of doing this.
As you can see there are many healthy anti-inflammatory foods that you can eat to strengthen and heal your body. Eating a mixture of these foods every day and cutting out junk foods will rapidly lower inflammation in the body and heal many underlying conditions. If you have digestive problems like acid reflux, GERD, bloating and gas then you most likely have a common condition called low stomach acid. You need a strong acidic stomach with a low Ph to absorb important minerals. Simply drink a tablespoon of apple cider vinegar in a glass of water before a meal to strengthen the stomach. This also has the added benefit of balancing your blood Ph. Levels back to normal which is slightly alkaline. Apple cider vinegar also helps your gallbladder to release bile for breaking down fatty foods and absorbing fat-soluble nutrients. Avoid artificial iron tablets as these are loaded with elemental iron which is not easily absorbed and can actually cause inflammation in the brain. Switch to a high-quality grass-fed spleen extract or liver extract. This is a natural form of iron bound to protein, which your body can absorb and use to strengthen the blood. To speed up the effects of these healthy foods, you can perform intermittent fasting on a daily basis. This is one of the best ways to cure chronic inflammation by activating certain genes.