How many times we have heard this…
You are what you eat, right?
But what does that mean? How to use food to help your body fight inflammation
Here is how your food affects inflammation in your body, and what that means for your health.
The choices you make at the grocery store can have an impact on the inflammation in your body. The good news: Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too.
So eating with inflammation in mind doesn’t have to be complicated or restrictive.
Top 23 Anti-Inflammatory Foods You Should Eat
Incorporate more of these delicious, natural anti-inflammatory foods into your diet to promote healthy habits in yourself and your family:
1. Whole grains
Eat these to gain more fiber, which has been associated with fewer signs of inflammation. They also have a lower glycemic index, for those watching blood sugar levels.
Try out Buckwheat and chia seed porridge or oatmeal porridge bowl.
2. Berries and tart cherries
Fruit, in general, is high in antioxidants, and berries, in particular, have anti-inflammatory properties because they contain polyphenol and anthocyanin.
Next time pair up your yogurt with fresh berries or cherries.
3. Olive oil
This plant-based fat is great for a heart-healthy diet and contains healthy oleic acid. It’s also delicious and fits in well with the Mediterranean diet.
4. Cruciferous vegetables
Vegetables in the cabbage family contain numerous nutrients, including antioxidants, which protect the body from the free radicals which can prompt inflammation.
5. Fatty fish
Cold-water fish like salmon and sardines contain omega-3 fatty acids, which have significant anti-inflammatory properties if eaten a few times a week. Those who don’t like fish may want to consider fish oil supplements instead.
Eat this zoodles recipe with salmon: http://trainleanpt.com/blog/2017/9/5/avocado-pesto-zoodles-with-salmon
Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation in the lungs and elsewhere in the body.
These, too, contain antioxidants: in this case, vitamin C. They also contain capsaicin, a chemical which reduces inflammation.
Check an amazing recipe here: https://www.plantbasedcooking.com/recipe/stuffed-peppers/
8. Leafy greens
Spinach, kale and other dark leafy greens contain an abundance of healthy compounds including vitamin E, calcium, iron, and phytochemicals that help reduce inflammation.
This is a good kale smoothie recipe to try: https://www.wellplated.com/kale-pineapple-smoothie/
Apples, like most other fruits, contain healthy phytonutrients that help protect against age-related diseases.
Walnuts contain omega-3s, almonds and macadamias contain oleic acid, and nearly all nuts contain antioxidants — key ingredients in helping the body fight inflammation. Many nuts and their oils are also considered healthy fats.
I personally like California walnuts: https://californiawalnuts.in/
Particularly important for those who eat little or no animal protein, beans contain lots of vegetable protein as well as fiber.
This is my favourite weekend dinner idea: Sundried Tomato and Kidney Bean Chili
12. Soy and soybeans
Soy-based foods contain a high amount of vegetable-based protein, as well as isoflavones, which may help reduce inflammation in women. Avoid highly processed soy that may contain additives, and go for tofu, soymilk, and edamame.
Here is a guide to choose right SOY: https://holisticdetoxpri.wordpress.com/2020/06/22/confused-about-eating-soy-the-good-and-the-bad/
Are an excellent source of vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.
Carrots are rich in the antioxidant beta-carotene, which helps reduce free radicals in the body.
15. Low-fat dairy
Dairy can prompt inflammation in certain sensitive people, but high-quality and low-fat dairy products like good cheese and yogurt are an excellent source of protein, probiotics and calcium.
Beets are one of those colourful vegetables with ample fiber, vitamin C, and phytonutrients. If you hate canned beets, make sure you give fresh beets a try — they are completely different.
17. Orange winter squash
Like carrots, orange winter squashes like the sweet butternut squash contain plenty of the antioxidant beta carotene.
Besides being delicious, onions contain anti-inflammatory chemicals like the antioxidant quercetin, which naturally inhibits histamine.
19: Sweet Potatoes
Another healthy carbohydrate, sweet potatoes also contain fiber, antioxidants, and the phytonutrient beta carotene.
You can even use Sweet potato as a Healthy Toast replacement.
White, green, and oolong tea, in particular, contain phytonutrients and flavonoids which help reduce inflammation.
Pineapple is loaded with vitamin C and contains an enzyme called bromelain which may help stimulate protein digestion, reduce inflammation of the gut, and boost immune function.
Antimicrobial, antiviral, and anti-inflammatory properties and contain a variety of compounds that can help to improve immunity and lower inflammation throughout the body. Mushrooms are a great source of protein, fiber, and various B vitamins, too.
23. Spices and herbs
Turmeric contains the active compound curcumin, it has strong anti-inflammatory properties and has been used for thousands of years as a medicinal herb.
Ginger contains a bioactive compound, gingerol. It is not only a major immune booster and inflammation fighter, but its root can also be used in tea to aid digestion.
Try out this delicious drink.
Garlic contains sulfur compounds that stimulate our immune system to fight inflammation and illness. It’s also antibacterial and anti-fungal.
I hope these foods will help you to fight with your body inflammation. Can check more about inflammation on my Detoxpri Podcast:
Feel free to share your comments and feedback 🙂
By Priyanshi Bhatnagar