There are a million and one trendy diets out there offering to change how you look and feel in a matter of days. You are flooded with products that promise to make your skin “appear” healthier and softer to touch. In a world with too much focus on looking good and “appearing” healthier, there is one diet that will make you healthier and potentially live a longer life, the anti-inflammatory diet.
Anti-inflammatory foods actually have the ability to balance out or even stop inflammatory signals in your body before they even start. Eating a complete well-balanced diet helps your metabolism to work; remember that metabolism isn’t just burning calories, it’s also using your calories and using your food to build, restore and heal your body.
You’re literally made up of what you eat. So, food is our fuel and it allows our body to function at the highest potential or it can cause dysfunction if our body is lacking in nutrients. Here’s my list of anti-inflammatory foods that will help you live a healthy life. No surprise – all these foods are widely known to be healthy. But these, specifically, contain the anti-imflammatory properties essential to a longer lifespan.
My Anti-inflammatory food list
It is becoming increasingly clear that chronic inflammation may be the root cause of many serious illnesses; carbohydrates, fat, cholesterol are among the food components most likely to encourage inflammation whilst magnesium beta-carotene vitamins A, B, C, D, E in fiber omega-3 fatty acids, flavonoid, turmeric and tea are the strongest anti-inflammatories. Let’s get started on anti-inflammatory foods with powerful healing benefits
Berries and whole grains are good way to increase the amount of anti-inflammatory foods in your diet. Try to eat colorful fruits, berries, orange, vegetables, and dark green leafy vegetables. Berries not only reduce inflammation, they can protect the brain from aging and prevent diseases such as cancer and dementia.
Chia seeds are true super food, they are members of the mint family but they taste totally neutral. This makes them a very versatile food; chia seeds have been used in ancient cultures for many medicinal purposes such as helping to ease joint pain and digestive issues
Omega-3 fatty acids
omega-3 fatty acids are one of the most powerful anti-inflammatory components in nature as well as being great for the brain; these tiny seeds are also a complete protein, meaning that they contain all eight essential amino acids that your body cannot synthesize on its own and must get from food
Fish such as Alaskan salmon contain anti-inflammatory omega-3 and is also known to help numerous ailments. By the way, wild is better than farmed – try to incorporate oily fish into your diet twice weekly and if you don’t like fish try a high quality fish supplement.
Cinnamon is a popular spice often used to flavor baked treats, but cinnamon is more than just additives in our cakes. Studies have proven that the spice has anti-inflammatory properties which could help to ease swelling. Keep a good supply of cinnamon on hand and sprinkle it on your coffee or tea and on top of your breakfast cereal. Cinammon is also the basis of one of the diets HFP promotes, https://healthfitplace.com/product/cinderella-solution-female-fat-loss/
Turmeric has a peppery warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger and while it is best known as one of the ingredients used to make curry, it also gives ballpark mustard it’s bright yellow color. Turmeric comes from the root of the curcuma longa plant. Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called Indian saffron because of its deep yellow orange color and has been used throughout history as a condiment healing remedy.
Ginger contains very potent anti-inflammatory compounds called ginger rolls. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly
One study identified four sulfuric compounds in garlic that help cut inflammation even in people who suffer from autoimmune diseases. If you have psoriasis, for example, a skin condition related to inflammation, try rubbing garlic oil directly on the affected area for relief.
A compound in broccoli and other vegetables may block enzymes linked to joint destruction and inhibit inflammation. Broccoli is abundant in vitamin K which in high amounts may slow the progression of osteoarthritis according to research funded by the Arthritis Foundation of Boston University School of Medicine
Dark leafy greens
Dark leafy greens studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules. One of the best sources of this vitamin is dark green veggies such as spinach, kale, broccoli in collard greens dark greens. Cruciferous vegetables also tend to have higher concentrations of vitamins and minerals like calcium and iron than those with lighter colored leaves.
Extra-virgin olive oil
Olive oil contains a natural anti-inflammatory agent and may be partly responsible for the low levels of heart disease among those following a Mediterranean diet use it for cooking instead of butter or vegetable oil.
The antioxidant found in the skin of grapes, red wine and peanuts also fights inflammation in cancer. Drinking grape juice may lower inflammatory markers in the blood of people with stable coronary artery disease according to a study published in the 2004 journal thrombosis and vascular biology
Just two tablespoons of flaxseed grain contain more than a hundred and forty percent daily value of the inflammation reducing omega-3 fatty acids, as well as Lignans. a cancer-fighting plant chemical.
Papaya is a great inflammatory agent coined by Christopher Columbus as the fruit of the Angels. Papaya contains papain, an enzyme which works together with other nutrients such as vitamin C to help reduce inflammation, improve digestion and heal burns.
Apple peels are very rich in polyphenols and flavonoids that have been shown to have potent anti-oxidants and anti-inflammatory effects and to improve joint health in human clinical studies.
Everybody knows the green tea is a great antioxidant, but this amazing beverage also has anti-cancer properties. It can lower the levels of bad cholesterol, it can prevent cardiovascular disease and it can also fight infections. Moreover, green tea has mild anti-inflammatory effects as well and it can help those who suffer from rheumatoid arthritis. So what’s the secret? The high amounts of Catagen polyphenols, which make green tea such a powerful antioxidant. The Chinese and Japanese people consume green tea on a regular basis – this is why they have considerably lower heart disease rates compared to other people.
The biggest anti-inflammatory benefits that come from sweet potatoes are their high amounts of antioxidants, mainly beta carotene, alpha tocopherol and ascorbic acid. Studies have begun to show that these particular antioxidants may protect against the development and progression of knee osteoarthritis
Greens such as kale, spinach, collard greens and Swiss chard are full of nutrients to ward off inflammation symptoms these greens contain powerful antioxidants as well as flavonoids carotenoids and vitamin C which will help ward off cellular damage and tissue injury.
Nuts are known for their anti-inflammatory nature but some are better for you in this regard than others. Almonds can help with inflammation, cashew nuts are another good choice and walnuts specifically help with rheumatoid arthritis.
You just knew it would make this list. Yes, it contains anti-inflammatory properties as well. Of course.
Cayenne Pepper contains natural compounds called Katz. This is what gives the spicy fruits their anti-inflammatory properties. It is long been used as a digestive aid as well. However, Cayenne Pepper has more recently been shown to ease pain associated with arthritis and headaches.
Kelp contains a type of complex carbohydrate. It is an anti-inflammatory, anti-tumor and antioxidant. A few studies in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis the high fiber content also it helps to slow fat absorption and promote weight loss – but whenever possible get only organic kelp harvested from unpolluted seas.
The truth is the anti-inflammatory diet is not a diet in the popular sense. It’s a way of selecting and preparing foods based on the scientific knowledge of how they can help your body maintain optimum health while blocking inflammation – key, to a healthy, longer life. Be strong!