10 Anti-inflammatory Foods

10 Anti-inflammatory Foods

1. Green Leafy Vegetables

 

Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. Swiss chard, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. If you struggle to consume added portions of green leafy vegetables, try incorporating them into your protein shakes or soups.

 

2. Bok Choy

 

Bok choy is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant phenolic substances in bok choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals.

 

3. Celery

 

Benefits of celery include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins.

 

4. Beets

 

A beet’s deep color is a marker of the food’s antioxidant content. Antioxidants fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.

 

5. Broccoli

 

Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer.

 

6. Blueberries

 

One antioxidant in particular stands out as an especially strong anti-inflammatory is quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer.

 

7. Salmon

 

Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

 

8. Bone broth

 

Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain. People with leaky gut syndrome are advised to consume a lot of bone broth as it contains collagen and the amino acids proline and glycine that can help heal leaky gut and the damaged cell walls of the inflamed gut.

 

9. Coconut oil

 

The high levels of antioxidants present in virgin coconut oil have been shown to reduce inflammation and heal arthritis more effectively than leading medications. Oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.

 

10. Turmeric

 

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet.

 

Breaking up with Sugar the easy way

We've all felt the crash in the afternoon after a whirlwind day of work or activities. Maybe being less energetic has become the new status quo for you and that drained persona is leaking into your daily life. Maybe you're ready for something different.

Find out the "easy method" to break up with sugar so you can gain more energy below.

What will it take to get that extra energy you so desire? It's SIMPLE: Breaking up with Sugar.

Here's where people start to freak out. "But wait, how will I possibly do that and still be happy?" "Won't that be restrictive, unenjoyable, no FUN?!"
My answer: It doesn't have to be.

(OK DEEP BREATHS HERE) - not all sugar needs to go. But how do you know which ones to give up?

I'll make it easy for you below, but my mantra to break up with the less favorable carbs is pretty easy: BREAK UP WITH YOUR WHITE FOODS

So what are the white foods I'm talking about? White foods - essentially, "bad carbs" like sugar and baked goods made with white flour - have been fingered as a culprit in America's obesity epidemic. These white foods have additional negative affects since the process used to deliver them to your table often result in stripping away key nutrients, while adding in sugar-based binders to enrich them with vitamins. White foods have been known to add to the inflammatory response in your body which over a long period of time can lead to additional discomfort, bloating, mobility issues, digestion issues, autoimmune disorders, and even reproductive issues. It is easy to overeat foods like cookies or white-flour pasta - and it's even easier to drink sweetened beverages. It's estimated that Americans drink 22% of our total calories, much of that from beverages sweetened with sugar or high-fructose corn syrup.

But not all white foods are flour based. Even the less heard of white food culprits (things like milk, potatoes, rice, cheese, etc.) can lead to inflammation in the body if consumed in excess and/or if you intake them on an already inflamed digestive system.

But a diet of "no carbs" isn't the full answer. In fact, carbohydrates are essential for health and are your body’s preferred form of fuel. We can’t live without them -- but we'd be healthier if we got most of our carbohydrates from "smart carbs" like fruits, vegetables, legumes, kefirs, and whole grains. And if you must indulge in a white food, check the origins of your food products. Whenever possible, choose organic, non-gmo food sources to ensure the best nutrient content. That may mean a little bit of extra work to make your own treats, or a little extra cash spent for the highest quality ingredients. But it is worth it in the end if your pain, irritable bowels, or bloating can take a back seat to a more revitalized and energetic you.

The one exception to my white food ban is coconut. Coconut milk, fruit or the water replaces a fruit/starch in your meal planning--and its best to find variations that do not have added sugar. Not all people can ingest coconut, and some may experience a variation of a tree-nut allergy so it's important to listen to your body and recognize signs of intolerance such as rashes, bloating, etc. These symptoms may be signs of greater issues, and you should contact your doctor if you experience any adverse reactions.

I should note that each person's sensitivities and tolerance are unique to them, so it's important to work with a health coach/nutrition counselor to learn which foods may be triggering your specific type of inflammation response.
 


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