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.
