The 10 Best Anti-Inflammatory Foods

The 10 Best Anti-Inflammatory Foods

Inflammation can be the result of various medical conditions, as well as the cause of certain issues. Inflammation can lead to migraines, allergies, obesity, chronic pain, and thyroid problems, along with a higher risk of developing diabetes, heart disease, and cancer.

Fortunately, there are plenty of ways to fight inflammation without taking a single pill. By including anti-inflammatory foods in your diet, you can directly combat the inflammation. Here are the 10 best anti-inflammatory foods, as well as some additional information about inflammation and how it affects your health.

Understanding Inflammation

Inflammation is a response from your immune system. Essentially, inflammation is the result of your body attempting to protect itself from a perceived danger. A small amount of inflammation is a natural part of healing, but when the inflammation continues, additional health concerns could arise. There are many ways to treat inflammation, but your best option may be to make some small changes to your diet.

Which Foods Should You Include in Your Diet?

Doctors often prescribe medications, including ibuprofen and steroids, to combat inflammation. Unfortunately, these medications often mask the inflammation, without actually treating it. For natural solutions for dealing with inflammation, add more of the following foods to your diet:

Turmeric

pile of fresh turmeric roots on wooden tableTurmeric is one of the most powerful spices, containing over two dozen different anti-inflammatory compounds. This includes six enzyme inhibitors that can provide pain relief and reduce swelling and inflammation. According to some studies, turmeric could be more useful for combatting inflammation than most over-the-counter medications.

Ginger

Anti-Inflammatory Foods gingerNext to turmeric, ginger is the next most important spice that you should consider including in your meals. Ginger has very powerful anti-inflammatory compounds, referred to as gingerols. Many doctors believe these compounds are responsible for providing pain relief to people with osteoarthritis and rheumatoid arthritis.

You can consume ginger in numerous ways, sprinkling a little bit on your meals or making your own ginger tea.

Gelatin

Anti-Inflammatory Foods gelatinGelatin is an animal product that could help strengthen the lining of your gut. It is regularly used to improve the digestive process, as it can help to sooth the digestive track. Since inflammation typically arises out of issues that begin in your stomach, improving your digestive process will allow you to combat inflammation quicker.

Always look or grass-fed gelatin, whether you purchase regular gelatin or a gelatin supplement. Regular gelatin can be added to desserts, soups, and even snacks. It has a gelatinous texture and consistency that also works well with drinks and smoothies.

Healthy Fats

Steak and EggsReceiving more omega-3 fatty acids could help you fight inflammation. Most people have an imbalance of omega-3 and omega-6 fatty acids, which can have an impact on your overall health and your ability to fight disease and inflammation. For millions of people, consuming healthy fats should help to restore the proper balance of omega-3 and omega-6 fatty acids.

You can find omega-3 fatty acids in most meats, including grass-fed beef, eggs, wild fish, and coconut or olive oil.

Cruciferous Vegetables

Assortment of cabbagesCruciferous vegetables often contain strong anti-inflammatory properties, along with vitamin K. Vitamin K can help regulate your body’s response to inflammation. To receive more vitamin K, stock up on broccoli, Brussels sprouts, cabbage, cauliflower, and kale.


Garlic

Garlic close upGarlic contains antifungal, antibacterial, and antiviral properties that are useful for dealing with inflammation and health concerns related to inflammation. The antifungal and antibacterial properties can help fight infection if you are dealing with an infectious health concern. According to some studies, consuming garlic could also help reduce your risk of developing various types of cancer.

Sweet Potatoes

Sweet potaoes peeled on cutting boardSweet potatoes are often overlooked as a healthy food. Many people lump them together with white potatoes – which would be a mistake. Sweet potatoes are actually incredibly beneficial for your health. They contain fiber, beta-carotene (vitamin A), and vitamins B6 and C, along with antioxidants and other compounds that can fight inflammation.

The next time that you are in the mood for potatoes, skip the white potatoes and pick up a bag of sweet potatoes.

Berries

Healthy mixed fruit and ingredients from top viewBerries of all kinds, including blueberries and blackberries, are some of the most antioxidant-rich foods available. They contain low amounts of sugar and an abundance of anti-inflammatory properties. Snack on some fresh berries or use berries to whip together your own anti-inflammatory smoothie.

Beets

Glass of fresh beetroot juice with bets on wooden tableBeets are another great source of powerful antioxidants that can help reduce inflammation. There is also evidence to suggest that consuming beets can reduce your risk of developing heart disease and certain types of cancer, thanks to a combination of antioxidants, vitamin C, fiber, and the natural plant pigments found in beets called betalains.

Peppers

Anti-Inflammatory Foods peppersPeppers are available in a large variety of different colors. In order to receive the most anti-inflammatory compounds, look for hot or red peppers, such as chili and cayenne peppers. Adding these vegetables to your diet could help you fight inflammation; though, you may want to avoid using peppers if you suffer from rheumatoid arthritis.

While the vast majority of people can benefit from peppers, patients have noticed that these vegetables can exacerbate inflammation if you are already dealing with rheumatoid arthritis.

Start Eating More Anti-Inflammatory Foods

You do not need to wait for the signs of inflammation to present themselves, in order to start adding these foods to your diet. Be proactive – start including more anti-inflammatory foods in your diet, to limit your chances of having to deal with inflammation.

Medications are not always the answer to every medical problem. There are certain risks related to taking any pill or medication, including damage to your liver or kidneys, especially if you take a medication on a regular basis or for a prolonged period of time.

When it comes to inflammation, the best way to treat your problem could be to start eating healthy foods. Include more of the foods in this list, in your diet, to fight inflammation fast. You do not need to completely change your diet, but you should start adding beneficial foods in order to deal with your inflammation quickly.

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