Nature provides us with an abundance of healing foods that we can eat to help reduce inflammation within our bodies. We strongly urge you to move away from processed foods that are full of preservatives and stripped of essential nutrients.
Implementing a diet that is high in fresh vegetables and fruits, wild meats, sprouted seeds and omega-3 rich foods. These foods are beneficial due to their high amounts of antioxidants, minerals and essential fatty acids that attributed to attacking inflammation. There is no reason that you should have to feel as if you cannot have a satisfying meal by eating an anti-inflammatory diet.
Making small adjustments over time and filtering processed foods from your kitchen and replacing them with clean, whole foods is the best way to change your diet. It will feel less shocking and hopefully will help you not just change your diet, but adopt a new lifestyle. Below are some of the most beneficial anti-inflammatory foods that you can be adding to your diet.
1. Dark Leafy Greens
Dark leafy greens, such as kale and swiss chard, are rich in vitamin A and C that are highly recognized antioxidants. They are also vitamin K dense and is a common vitamin deficiency across the globe. Vitamin K also defends your brain against oxidative stress that is caused by free radical damage. Dark leafy green foods alkalize our bodies helping to reset our bodies pH. They also assist the body in its modulation of pH, enhancing its ability to adjust.
Celery is commonly known as prime diet food due to its low calorie, high water content. Celery is also a powerful healing food. It has both antioxidant and anti-inflammatory abilities that have been shown to prevent heart disease, improve blood pressure, and lower cholesterol levels. Apigenin is the most powerful antioxidant in Celery, and it has excellent epigenetic properties.
Our bodies need a balanced mixture of sodium and potassium to absorb fluid and nutrients and to flush our systems of toxins. American diets are routinely low in potassium but high in sodium. Celery has a high potassium content, a mineral that is helpful in flushing toxins out of our bodies.
Broccoli is also high in potassium, as well as magnesium. Broccoli is highly beneficial as it contains key vitamins, flavonoids and carotenoids. The trifecta works together to lower your risk of getting certain types of cancer and fights chronic inflammation. The liver needs both Selenium and Sulfur in order for it to cleanse itself, and broccoli has significant amounts of Selenium as well as a group of compounds call Sulforaphanes which are organosulfur rich compounds that anti oxidize. They help remove many toxic chemicals produced as byproducts of everyday metabolism as well as those from the environment from the liver.
This citrus fruit is packed full of bromelain, a digestive enzyme that is associated with positively regulating your immune response to unwanted inflammation. Bromelain triggers protein molecules to split and break down into its simple building blocks, amino acids. Areas of our body where inflammation has set in will accumulate protein fragments that continue to cause more inflammation.
This marvelous proteolytic enzyme assists with reducing inflammatory processes by breaking down these proteins. Bromelain also has the power to fight blood clotting. The enzyme prevents blood platelets from binding together and building up on blood vessel walls, a dangerous condition that can cause heart attacks and strokes.
Pineapple also offers high amounts of vitamin C, B1, potassium and manganese. Additionally, it is saturated in phytonutrients that reduce symptoms of many common illnesses and conditions.
5. Bone Broth
Bone broth is a magical, easy to absorb elixir that is rich in many different minerals including: calcium, phosphorus, silicon, sulphur and others. It is a delicious source for chondroitin and glucosamine that are commonly taken as supplements for joint health and arthritis. It also contains the amino acids proline and glycine that help in healing leaky gut syndrome.
6. Coconut Oil
Oxidative stress and free radicals are big contributors to bone diseases. The high levels of antioxidants in this lipid fat contribute to fighting not only inflammation and arthritis but also osteoporosis.
7. Ground Flaxseed
Known for being rich in fiber, flaxseed is rich in fiber-related polyphenols that assist anti-aging efforts, hormone balance and overall cellular health. Polyphenols also help eliminate yeast and candida in the body and promote the growth of probiotics in the gut.
Ginger is an immune modulator that reduces inflammation caused by overactive immune responses in all of its forms, whether fresh, dried or in supplement form.
Ginger has been revered for boosting immunity in cultures in the East since recorded history. It is said that the warming effect caused by ginger helps to break down toxins within your body’s system. By increasing gastric secretions and Oxygenating the gut, ginger reduces chronic inflammation through the healing of a leaky gut.
9. Bok Choy
A relative of cabbage, this smaller version of its family member has an high level of vitamins and minerals. It has shown through various testing that it contains over 70 antioxidant phenolic substances. They help rid the body of free radicals by providing hydroxycinnamic acids, which are powerful antioxidants. Bok choy also contains the Sulforaphanes that are found in broccoli.
Beets help to repair any cell damage that may have been caused due to inflammation. Betalain, a powerful antioxidant, is what gives beets their robust color and makes them high in anti-inflammatory medicine. They are also rich in potassium, magnesium, calcium and magnesium. The nitric oxide production stimulating nitrates in beets greatly greatly enhances circulation. The first tenet of natural medicine is “Healing is proportionate to blood flow.”
As you grow older, consider adding more blueberries to your diet. Blueberries antioxidant anthocyanin has shown to prevent physical signs of aging like osteoporosis, age spots and wrinkles. They also aid in helping to ward off dementia and Alzheimer’s disease by preventing the degradation of neurons and brain cells.
Blueberries have antioxidant compounds that are helpful in essential ocular health and aid in delaying degenerating eye issues. Issues like cataracts, myopia, hypermetropia, retina infections and blindness can be postponed with an increased consumption of blueberries over the course of your life span. These proanthocyanidins that have such powerful therapeutic benefits also give the blueberry its blue color.
12. Chia Seeds
This big gift in a small package comes from the Andes and is packing with fatty acids, such as omega-3 and omega-6, alpha-linolenic and linoleic acid, mucin, and strontium. They are a highly beneficial diet addition as they contain vitamins A, B, E, and D, and the minerals sulphur, iron, iodine, magnesium, manganese, niacin, and thiamine. They reverse the effects of inflammation, lower blood pressure, regulate cholesterol and benefit your overall heart health. The mucilaginous substance that Chia seeds create when wet, is very soothing to the digestive tract, especially in cases of leaky gut.
Turmeric has been making big diet fad news due to its primary compound, curcumin. Curcumin is a very powerful anti-inflammatory and is recognized as one of the most potent anti-inflammatory and antiproliferative agents in the world. It can be eaten fresh, dried or as a supplement to deliver all of its benefits that are used to treat rheumatoid arthritis. Other less known benefits of Turmeric are it is an excellent anti microbial, it chelates Fluoride from the brain and blocks Fluorides entry to the brain and it has most of the digestive benefits of ginger root.
High in protein and omega-3s, the phytonutrients in walnuts can help combat metabolic syndrome, cardiovascular disease and type 2 diabetes. The phytonutrients found in walnuts are not readily available in many other foods and these are powerful brain foods.
Omega 3s are regarded as one of the most potent anti-inflammatory substances. Salmon is one of the richest omega-3 foods available.Omega-3 fatty acids are known to inhibit some 6,000 pro-inflammatory enzymes in the human body. Omega-3 fatty acids help lower risk to heart disease, cancer, and arthritis. Wild caught salmon is higher in nutrients and should be preferred over farmed fish.
Fill those produce drawers with as much as they can handle. Organic fruits and vegetables are rich in antioxidants that help to restore cellular health and anti-inflammatory flavonoids. If you find that you are not eating as much fruit and vegetables as you would like, consider making a smoothie or juice to quickly absorb their benefits without having to prepare and cook them.