15 Anti-Inflammatory Foods

When we are trying to shift our awareness to being more mindful about what we eat to reduce inflammation. Therefore, it would be helpful to reduce inflammation within the body, to know what foods are anti-inflammatory for us to eat.  That is where it all starts with the awareness of our body’s needs.

When we think about inflammation it is not just another buzz word for health.  Inflammation is a broad range of health issues from acne and skin redness to allergies to autoimmune diseases- and not surprisingly, diet plays a huge role in both fighting and preventing it.

In addition to avoiding common inflammatory foods and ignoring body signs like bloating, constipation, IBS, or joint pain it makes sense to consider regularly consuming anti-inflammatory foods that will give your body a boost in its fight against free radicals.

The best 15 anti-inflammatory Foods are:

Bone Broth:  Is chocked full of body boosting minerals, including calcium, magnesium and phosphorous, as well as glucosamine and collagen which has been shown to help protect and strengthen bones, tendons, ligaments.  Instead of morning coffee try a cup of Bone Broth.  It is available in power form, easy.

Garlic: Garlic is antibacterial, antiviral, and antioxidant properties, garlic also contains a sulphur if compound called allicin, which has an anti-inflammatory effect

Cinnamon:  According to research this tasty spice has been shown to lower and balance blood sugar, improve memory, and alleviate menstrual cramps and reduce associated nausea.  It has a high concentration of anti-inflammatory and antioxidant compounds protects the body from oxidative stress and fights infections, plus repairs tissue damage, sprinkle this on whatever you can, it is great with nut butters!

Ginger: One of the best anti-inflammatory foods, ginger helps reduce inflammation by halting.  The body’s production of cytokines – a protein that is triggered by chronic inflammation.

Fatty Fish: Omega 3 fatty acids in fish such as salmon, tuna, and herring help significantly decrease serum concentration of inflammatory marker.  It boosts brain and heart health and is rich in B vitamins.

Turmeric: It is the Curcumin has been the focus in research due to its potential to avert chronic diseases such as cancer, heart disease, arthritis, and Alzheimer’s.  If you combine Turmeric with black pepper, it increases the bioavailability of Curcumin.

Leafy Greens: Such as Kale, spinach, Swiss chard, collard green and arugula are rich in antioxidants that restore cellular health and in anti-inflammatory flavonoids. Plus, the added bonus of vitamins A, C, K, and key minerals including potassium.

Broccoli: Has high mineral concentration such as potassium and magnesium, broccoli contains antioxidants that make it one of the best anti-inflammatory foods.

Coconut oil: This I’ll contains lyric acid, which when digested help fight off harmful bacteria.

Berries: All berries are high in antioxidants called flavonoids and these contribute to anti-inflammatory effect by reducing free-radical damage to cells. 

Chia seeds:  These seeds are full of omega-3 to Omega-6 fatty acids, and a high fibre and protein content.  They can reverse inflammation, regulate cholesterol, and lower blood pressure according to research so sprinkle them and put them in your smoothies, salads pancakes and puddings!

Moringa: A superfood spice front he trees grown in West Africa, India, and South America. Helps regulate glucose levels.

Beets: High vitamin and mineral content and contain an amino acid called stain, which helps protect the body from environmental stressors.

Olive oil: Rich in fatty acids which are heart healthy, contains antioxidants which help reduce inflammation.  Good source of Iranian E, naturally free of cholesterol, sodium and carbohydrates drizzle it everywhere.

Nuts:  High in Omega-3 fatty acids, keep eyes and brains healthy.  They are also loaded with fibre and protein.

Hope this helps with some ideas on changing your diet, remember little steps!

Have questions, just ask me info@mindhealthconnect.ca

Ref: Special Health Edition- May 20/2022

 

 

October 11, 2023
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