Anti-Inflammatory Foods to Incorporate Into Your Diet
Research has demonstrated that chronic low-grade inflammation (different from acute inflammation such as when you sprain your ankle) is at the root of many chronic diseases including cardiovascular disease, certain cancers, autoimmune conditions, and type 2 diabetes. The good news is you can to fight this kind of inflammation by including the right foods in your diet.
The more produce, the better! All produce contains high amounts of anti-inflammatory properties. Here are a few standouts that’ll help you on your path of healthier eating.
Green Leafy Vegetables
These are rich in flavonoids which are anti-inflammatory. They also are chalk full of free radical fight antioxidants.
Beets contain a compound called betaine which gives it a beautiful red hue. When we ingest beets, this compound exerts an anti-inflammatory effect in our bodies.
Quercetin is a type of flavonoid found in blueberries, walnuts, citrus, and olive oil that is associated with decreased inflammation as well as increase memory and cognition function.
Bromelain is a unique enzyme found in pineapples that has essential immune modulating properties. It can directly decrease clotting and buildup of plaque along the artery walls.
Contains anti-inflammatory fatty acids known as EPA/DHA (eicosapentaenoic acid and docosahexaenoic acid). Including fatty fish in your diet a few times a week is essential to get optimal amounts.
Contain quercetin like blueberries, but they also include a particular type of omega three fatty acids known as ALA (alpha-linolenic acid). The body can manufacture small amounts of EPA/DHA (like found in Salmon) from ALA (ALA is also found in flax and chia seeds as well.) The more omega-3 fatty acids, the better you can fight inflammation!
Almost all spices have some anti-inflammatory properties to contribute, but turmeric seems to be especially good at fight inflammation. It's traditionally used in Indian cooking and gives food a beautiful golden hue. The active component in turmeric is known as curcumin which functions to fight inflammation and free radicals.