Top 10 Anti-Inflammatory Foods
Inflammation is the primary cause of disease. When trying to heal your body, it is essential to avoid foods that cause inflammation and include foods that help reduce inflammation. Eating these top 10 anti-inflammatory foods can significantly impact your overall health.
Top 10 Anti-Inflammatory Foods
1. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are full of antioxidants and anti-inflammation properties.
Simple ways to include berries in your diet:
Add berries to your bowl of oatmeal.
Have a bowl of berries for breakfast, snack, or dessert.
Make a berry smoothy.
Add berries to a salad.
2. Fatty Fish
Fatty fish are high in omega-3 fatty acids, including EPA and DHA, which reduce inflammation. Fatty fish include salmon, sardines, herring, mackerel, and anchovies.
Ways to include fatty fish in your daily diet:
Grill fish like salmon or mackerel.
Add sardines or anchovies to salads, pasta, or salad dressings.
If meat is not part of your diet, eating nuts and seeds, such as flaxseeds, flaxseed oil, or chia seeds can be a suitable replacement for omega-3 fatty acids.
3. Broccoli
Brocolli is part of the cruciferous family. Brocolli is rich in sulforaphane, known to reduce inflammation by reducing levels of cytokines.
Brocolli is such a versatile vegetable and can be used in so many different dishes:
Brocolli can be steamed, sauteed, roasted, or eaten raw.
Sautee broccoli with garlic and olive oil.
Top roasted broccoli onto a quinoa or rice bowl.
Add broccoli to your favorite stir-fry.
Eat raw broccoli with a hummus dip.
Make a broccoli salad.
4. Avocados
Avocados have to be one of my favorite foods that I eat almost every day. Avocados are rich in potassium, magnesium, fiber, and monounsaturated fat (healthy fat) and are known to reduce inflammation.
There are so many ways to include avocado into your daily diet.
My favorite has to be avocado toast. With so many ways to make avocado toast, it is a great way to get into your daily diet.
Add avocados to salads.
Top your quinoa bowl with slices of avocado.
Add avocado to your tacos and burrito.
Use avocados to make guacamole and use a dip for a veggie tray.
5. Green Tea
Green tea contains high levels of antioxidants. Green tea contains EGCG, which inhibits inflammation by reducing cytokines that causes inflammation.
Try replacing your morning cup of joe with a cup of green tea or ice green tea to replace an afternoon soda. Just be aware that green tea does contain caffeine.
6. Peppers
Chili peppers and bell peppers are high in antioxidants and quercetin. They also contain sinapic acid and ferulic acid, which helps reduce inflammation.
Peppers are such versatile vegetables.
Add red, green, or yellow peppers to a vegetable stir-fry.
Stuff pepper with quinoa and vegetables.
Use peppers to make salsa.
Eat peppers with your favorite hummus dip.
7. Mushrooms
Mushrooms contain phenols, and antioxidants have anti-inflammatory properties. Mushrooms are best eaten raw because they lose their anti-inflammatory properties when cooked.
I am not the biggest fan of mushrooms, but I enjoy consuming them in powder forms, such as Lion's Mane, Chaga, Cordyceps, Reishi, Turkey Tail, and Maitake. There are many benefits to including these mushrooms in your daily diet, including immunity, heart health, gut health, and brain health.
My favorite brand of mushroom supplements is Om. You can find Om products here.
8. Tumeric
Turmeric is a fantastic root with powerful anti-inflammatory properties. It is thought that turmeric was the gold given to baby Jesus by wise men, along with frankincense and myrrh.
Tumeric can be added as a spice, used to make golden milk, or taken in capsule form.
9. Extra Virgin Olive Oil
Olive oil is a healthy monounsaturated fat. Olive oil contains oleocanthal, an antioxidant and anti-inflammatory property found in olives.
Olive oil is my go-to oil when cooking. It is essential to get a good brand of olive oil, and some brands blend other types of oils into their olive oil, taking away the benefits of pure olive oil.
Check out my Red Wine Vinegarette using olive oil.
10. Dark Chocolate
Who doesn't love chocolate? Chocolate is made from cacao beans, the ultimate superfood. Along with a long list full of benefits, Cacao is high in antioxidants and anti-inflammatory properties.
Most chocolates on the market today are made from cocoa, which is a cacao bean product but has been highly processed, stripping it of all its health benefits. Look for good-quality chocolate that uses pure ingredients if you want to incorporate chocolate to help reduce inflammation.
Raw cacao nibs are another alternative to eating a chocolate bar, and I enjoy eating them alone, with nuts, and on top of my smoothy bowls. Navitas organics has excellent cacao products, along with other great superfood products.
Incorporate these top 10 anti-inflammatory foods to reduce inflammation and help your body heal naturally.