The 10 Best Anti-Inflammatory Foods

Chronic inflammation is like a raging fire inside of you that can eventually cause
several diseases and health problems. Combat inflammation naturally with these anti-inflammatory foods.

Addressing the root causes is the first step to cooling chronic inflammation and increasing your intake of powerful anti-inflammatory foods is the next step. Add the following ten foods to your diet regularly and protect your body from dangers of inflammation.

1. Cold-Water Fatty Fish

The extra-long chain omega-3 fats EPA and DHA help cool inflammation by supporting the production of anti-inflammatory prostaglandins, powerful hormone-like substances that turn down the body’s internal fires.  Cold-water fatty fish like salmon, mackerel, anchovies, sardines, herring and black cod should be staples in your diet. A typical 3-4 oz. servings contains about 500-750mg of EPA and DHA.

2. Grass-Fed & Wild Game Meats

We’ve been told for decades to avoid red meat, however when you feed cows grass like nature intended, it’s incredible how the distribution of healthy fats and the quality of the meat radically changes for the better. Grass-fed beef and wild game meats have much greater levels of extra-long chain omega-3 fats EPA and DHA compared to standard agricultural practices.  Add these nutrient-dense foods to your nutritional arsenal to fight off chronic inflammation.

3. Turmeric Root

Turmeric root is a staple of Indian cuisine and contains a specific compound called curcumin that acts as a powerful anti-inflammatory. Curcumin inhibits the COX-2 enzyme, just like ibuprofen, to reduce inflammation and accelerate healing.  Although not as potent as an NSAID, the natural herb has the benefit that it does not cause ulcers, liver and kidney damage, and leaky gut like chronic use of NSAIDs.

4. Ginger

Like curcumin, ginger acts as a potent anti-inflammatory that inhibits the COX-2 enzyme. The research shows the consumption of ginger can reduce inflammatory markers after only 7 days.  If you enjoy juicing, add ginger to your favorite juice, sprinkle on top of salads or meals, or add into herbal teas to boost your inflammation protection.

5. Leafy Greens

Leafy greens are packed full of antioxidants like vitamin A, Cand E that protect the body from the oxidative damage that occurs with chronic inflammation. Be sure to eat leafy greens daily, such as kale, spinach, arugula, chard, radish greens, mustard greens, salad greens, etc.

6. Hot Peppers

Capsaicin’s are the active components of hot peppers that give them their spicy kick and they also help act as potent anti-inflammatory. Capsaicin’s impact inflammation via your brain, interacting with a specific receptor to increase BDNF (brain-derived neuropeptide factor) that cools inflammation and combats low mood. Try sprinkling cayenne on your food or in your smoothies and add hot peppers to your meals to take advantage of the anti-inflammatory benefits. Just don’t go overboard, moderation is key here.

7. Blueberries

The perfect breakfast addition to your morning smoothie or afternoon snack also provides a nice anti-inflammatory and antioxidant punch. Dark-colored berries contain quercetin, a potent antioxidant that protects your body against the oxidative damage caused by inflammation, whether from a trauma or simply being overweight. Furthermore, the polyphenols in blueberries also trigger the genetic pathways that provide a great COX-2 anti-inflammatory effect. 

8. Beets

Beets are an incredibly nutrient-dense root vegetable packed full of the antioxidant betalain, as well as being a phenomenal source of dietary nitrates that help to boost arginine levels and support better flow to accelerate healing and recovery. 

9. Pineapple

There is nothing like a cold, sweet pineapple on a hot day to quench your thirst and sweet craving. Your joints also love bromelain, as its been shown to reduce swelling, bruising, healing time, and pain after injuries and surgeries.  If you choose to supplement with bromelain for joint support, be sure to take it on an empty stomach. If taken with meals, bromelain will act as a digestive aid and not an anti-inflammatory.

10. Broccoli

Broccoli is an absolute superfood. It packs a major antioxidant punch, is loaded with powerful phytonutrient glucosinolates, and contains anti-inflammatory bioflavonoids like kaempferol that help cool inflammation and fight off the effects of weight gain and oxidative stress.  Make broccoli a staple in your diet to reap these benefits.

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