Anti Inflammatory Foods

Uncategorized Sep 30, 2020

Inflammation affects all of us on this earth - whether or not it will cause health issues depends on a few factors. What we eat, how stressed we are, the start of the physical environment we live in (living in the city vs living out in the country) are the major inflammation influencers. 

In terms of food intake sugar is one of the most inflammatory foods you can consume. Though it may be difficult to completely remove all refined sugar from the diet, this list of anti-inflammatory foods should guide you in a better direction and help combat inflammation.

Anti-Inflammatory Foods:

  1. Green Leafy Vegetables

These are rich in antioxidants and restore cellular health. Swiss chard (for example) is high in vitamins C, A and K. During the summer months they are best enjoyed raw in salads or wraps. In the winter sautéed in warming spices and cooked in soups is best. 

 

  1. Bok Choy

Also known as Chinese cabbage Has over 70 antioxidant substances! Best steamed or added to stir fries.

  

  1. Celery

High in antioxidants and vitamins
Celery improves blood pressure, cholesterol and prevents heart disease
Celery seeds lower inflammation and fight bacterial infections
High in potassium
Body needs balance of sodium and potassium, sodium brings in fluids and nutrients and potassium flushes out toxins

  1. Beets

Fight to repair the cell damage caused by inflammation
Antioxidant betalain gives them their signature color
High in potassium and magnesium
Did you know? Calcium is not processed well without magnesium but when consuming certain powders and dairy products the calcium magnesium balance is heavier on the calcium. Sometimes calcium builds up in the body and results in kidney stones and major inflammation

  

  1. Broccoli

High in potassium and magnesium

High in antioxidants

  

  1. Blueberries

Contains quercetin (found in citrus, olive oil and dark coloured berries)

Quercetin is a flavonoid that fights inflammation

 

  1. Pineapple

Has enzyme bromelain that has proven anti-inflammatory effects
Also has immune modulating effects (helps to regulate immune response)

High in vitamin C, B1, potassium

 

  1. Salmon

High in essential fatty acids
Decrease inflammation, help lower risk of heart disease, cancer and arthritis

Also important for brain memory and function
Use wild caught versus farmed when possible

 

  1. Bone broth

Contains minerals in forms that your body can easily absorb
High in calcium, magnesium, phosphorus, silicon, sulphur
Contains chondroitin sulphates and glucosamine
Contains collagen, amino acids proline and glycine (help heal leaky gut and damaged cell walls of inflamed gut)

  

  1. Walnuts

High in omega 3's (the anti-inflammatory fat)
Add to salads or as a snack

 

  1. Coconut oil

High in antioxidants
Use virgin coconut oil
Can be used at high temperatures Can be used topically

 

  1. Chia seeds

High in fatty acids omega-3 and omega-6, which should be consumed in balance with one another

Antioxidant
Contain vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,

magnesium, manganese, niacin, thiamine
Ability to reverse inflammation, regulate cholesterol and lower blood pressure

  1. Flaxseeds

An excellent source of omega-3s and phytonutrients
Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for

anti-aging, hormone balance and cellular health
Polyphenols support the growth of probiotics in the gut and may also help eliminate

yeast and candida in the body

  1. Turmeric

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component

Studies have shown it to have more powerful effects than aspirin and iburprophin

Best to take supplement form for immediate effects

 

  1. Ginger

Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses

Effective at warming the body, helps break down the accumulation of toxins in your organs

Also cleanses lymphatic system (body's sewage system)

 

 
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