Incorporate more of these delicious, natural anti-inflammatory foods into your diet to promote healthy habits in yourself and your family: 1. Avocados are a great source of good healthy fats, antioxidants and anti-inflammatory properties! Guacamole anyone? 2. Berries and tart cherries: Fruit in general is high in antioxidants, and berries, especially blueberries, in particular have anti-inflammatory properties because they contain healthy polyphenols and anthocyanins. 3. Olive oil: This plant-based fat is great for a heart-healthy diet and contains healthy oleic acid. 4. Cruciferous vegetables: Vegetables in the cabbage family contain numerous nutrients, including antioxidants, which protect the body from the free radicals which can create inflammation. 5. Fatty fish: Cold-water fish like salmon and sardines contain omega-3 fatty acids, which have significant anti-inflammatory properties if eaten a few times a week. Those who don’t like fish may want to consider fish oil supplements instead. 6. Peppers: These, too, contain antioxidants: in this case, vitamin C. They also contain capsaicin, a chemical which reduces inflammation. Those with rheumatoid arthritis may want to be careful, though, with peppers, tomatoes and other members of the nightshade family. 7. Leafy greens: Spinach, kale and other dark leafy greens contain an abundance of healthy compounds including vitamin E, calcium, iron, and phytochemicals that help reduce inflammation.
8. Apples: Apples, like most other fruits, contain healthy phytonutrients that help protect against age-related diseases.
9. Nuts: Walnuts contain omega-3s, almonds and macadamias contain oleic acid, and nearly all nuts contain antioxidants — key ingredients in helping the body fight inflammation. Many nuts and their oils are also considered healthy fats.
10. Garlic and onions: Besides being delicious, garlic and onions contain anti-inflammatory chemicals like the antioxidant quercetin, which naturally inhibits histamine.
11. Ginger, Cinnamon and turmeric: These spices have anti-inflammatory properties. Turmeric contains curcumin, a particularly potent anti-inflammatory compound. If these flavors don’t appeal to you, try supplements that contain these powerful herbs.
12. Carrots: Carrots are rich in the antioxidant beta-carotene, which helps reduce free radicals in the body.
13. Beets: Beets are one of those colorful vegetables with ample fiber, vitamin C, and phytonutrients. If you hate canned beets, make sure you give fresh beets a try — they are completely different.
14: Sweet Potatoes: Another healthy carbohydrate, sweet potatoes also contain fiber, antioxidants, and the phytonutrient beta carotene.
15: Tea: White, green, and oolong tea in particular contain phytonutrients and flavonoids which help reduce inflammation.
As you implement these anti-inflammatory foods into your day, you may just unlock some powerful healing as inflammatory response diminishes!
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