One of the best ways to avoid inflammation is prevention. Inflammation is a natural defense mechanism against foreign pathogens to protect and repair the body. Chronic inflammation, associated with poor eating habits, lack of physical exercise, stress, chemical and environmental factors, is a self-perpetuating condition potentially leading to serious diseases.
Eating healthy can help fight inflammation by providing the body with the necessary nourishment, nutrients and ingredients to support energy production, health and wellbeing. Foods to avoid include any processed foods, canned food, refined sugars, trans fats, gluten, simple carbs, caffeine and lard.
Some of the top anti-inflammatory foods that you can include in your meals are:
- Turmeric
There are many studies showing turmeric as one of the most powerful natural anti-inflammatories on the planet. It can be used fresh or in powdered form which can be added to curries, sauces, soups and juices, or sprinkled into many dishes (like you would add salt and pepper).
- Ginger:
Ginger has anti-inflammatory phytonutrients (gingerols) that have been used in traditional medicine as a painkiller for many inflammatory disorders associated with pain, swelling, allergies, stomach ulcers, and even heart disease. Ginger helps reduce inflammation and control blood sugar.
- Cruciferous Vegetables
Broccoli, Brussel sprouts, kale and cauliflower contain potent antioxidants. Naturally detoxifying, they can help the body fight the harmful effects of chronic inflammation.
- Fatty Fish
Fatty fish such as salmon, sardines, tuna and mackerel are rich in anti-inflammatory omega-3 fatty acids.
- Nuts and Seeds
All nuts and seeds contain antioxidants which help fight against inflammation by repairing the self-inflicted cell damage it causes. Nuts and seeds are rich in essentials vitamins, minerals, protein, fibre, amino acids and healthy fats.
- Berries:
Berries contain polyphenol compounds which have anti-inflammatory properties. Anthocyanins are the most notable antioxidant.
- Mushrooms
Mushrooms have been used for thousands of years for their medicinal properties. Reishi, shiitake, maitake, cordyceps, lion’s mane and turkey tail are some of the commonly used for anti-cancer and other health benefits.
- Tomatoes
Contain anti-inflammatory nutrients like carotenoids and bioflavonoids. They are versatile and easy to incorporate into a regular diet.
- Cayenne
Contains an active ingredient called capsaicin, which is known to be a potent anti-inflammatory and pain killer.
- Healthy Fats
Olive oil, grape seed oil, flax seeds and avocado are examples of healthy fats and they contain substances with effective anti-inflammatory properties. However, olive oil becomes rancid when cooked above medium heat so it is best to consume it raw or at cooked at low temperature.
