A key contributor to inflammation in our body is the food that we eat. A diet high in processed foods, refined sugar, grains, vegetable oils, trans fats, chemical additives and the like, will lead you down the path to inflammation and ill-health. Replacing processed foods with whole, ideally organic foods is the more scenic, healthier path to follow.
Top Seven Anti-Inflammatory Foods
|1. Animal-based omega-3 fat||Fatty fish like wild Alaskan salmon and fish- or krill oil—help fight inflammation throughout your body.|
|2. Leafy greens||Dark leafy greens such as kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Organic, locally grown, in-season veggies are best. Juicing and smoothies are easy ways to get more greens into your diet.|
|3. Blueberries||Blueberries rate very high in antioxidant capacity compared to other fruits and vegetables. They are also lower in sugar than many other fruits.|
|4. Tea||Matcha tea is the most nutrient-rich green tea and comes in the form of a stone-ground unfermented powder. The best Matcha comes from Japan and has up to 17 times the antioxidants of wild blueberries, and seven times more than dark chocolate.
Tulsi is another tea loaded with anti-inflammatory antioxidants and other micronutrients that support immune function and heart health.
|5. Fermented vegetables & traditionally cultured foods||Optimizing your gut flora is important for a well-functioning immune system, and helps ward off chronic inflammation. Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables, will help ‘reseed’ your gut with beneficial bacteria.
Fermented foods can also help your body rid itself of harmful toxins such as heavy metals and pesticides that promote inflammation.
|6. Shiitake mushrooms||Shiitake mushrooms contain strong compounds with the natural ability to discourage inflammation.|
|7. Garlic||Garlic has been treasured for its medicinal properties for centuries, offering anti-bacterial, anti-viral, anti-fungal, and antioxidant properties.|
Eight Spices That Pack a Powerful Anti-Inflammatory Punch
Herbs and cooking spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Every time you flavour your meals with herbs or spices you are literally “upgrading” your food without adding a single calorie.
So try adding these to your meals every day to help reduce inflammation:
These herbs are really easy to grow at home too! (If I can do it anyone can!?) That way they’re always on hand, nice and fresh. Growing a few different types will give you some variety when you’re feeling creative in the kitchen!