6 Foods That Fight Inflammation

Spinach is high in folate, potassium, vitamins A and K, iron, and magnesium and is a good source of fiber. A balanced diet rich in these foods will not stop inflammation altogether, but it can help the body fight inflammation and elicit an appropriate immune response. Lowering inflammation requires a multifaceted approach.

Here are 13 anti-inflammatory foods. 1. Berries. Berries are small fruits that are packed with fiber, vitamins, and minerals.

Although dozens of varieties exist, some of the most 2. Fatty fish. 3. Broccoli. 4. Avocados.

5. Green tea. Benefits of anti-inflammatory foods On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies suggest that antioxidant-rich foods like berries, leafy greens, certain spices, nuts and seeds can help combat the inflammatory disease process and actually prevent illness. Avocados can be found in everything, starting off from smoothie to guacamole, salads and even in brownies! Unlike most fruits, they are a powerhouse of vitamin E, a macronutrient with anti-inflammatory resources.

They can lower the risk of joint damage. Adding avocados to your diet can help you fight inflammation hours after eating the meal. Dark leafy greens, including kale, spinach, kohlrabi, Swiss chard, collard greens, and the cruciferous vegetables such as broccoli and cabbage all contain a large amount of antioxidants and anti-inflammatory properties. Research is ongoing to see exactly how these veggies help fight cardiovascular disease and cancer. How they fight for you: Nuts (such as almonds, cashews and peanuts) and seeds (such as flax, pumpkin, sesame and sunflower) are rich in healthy fats and contain a bevy of antioxidants, which indirectly fight inflammation.

Nuts help reduce LDL (“bad”) cholesterol, which is prone to free radical attack and inflammation. Some studies suggestthat tree nuts — a group that includes almonds, cashews, walnuts, pistachios, and Brazil nuts — can fight inflammation. Plu.

A smart goal to up your nutrition game: a salad a day. Aim for dark leafy greens, like kale, spinach and collards, all of which pack nutrients, most notably lutein, folate and vitamin K, that slow the simmer of inflammation. 6 Foods That Cause Inflammation. 1. Sugar and high-fructose corn syrup.

Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the 2. Artificial trans fats. 3. Vegetable and seed oils. 4. Refined carbohydrates.

5. Excessive alcohol.

List of related literature:

Anti-inflammatory foods consist of fruits and vegetables, tea, coffee, whole-grain bread and breakfast cereal, avocado, olive oil and canola oil, nuts, chocolate, and moderate amounts of red wine and beer.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Eating foods that are high in omega-3 fatty acids, antioxidants, and the fiber from fruits, vegetables, and whole grains helps fight inflammation and bring the immune system back into balance.

“The Deepest Well: Healing the Long-term Effects of Childhood Adversity” by Nadine Burke Harris
from The Deepest Well: Healing the Long-term Effects of Childhood Adversity
by Nadine Burke Harris
Houghton Mifflin Harcourt, 2018

By consuming foods that are rich in omega-3—cold-water fish, leafy vegetables, macadamia nuts and walnuts, eggs enriched with omega-3, and liver—you can lower this ratio and reduce your inflammation risk.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Other plant-based inflammation fighters include sweet potatoes, olive oil, walnuts, flax, certain

“Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health” by Kris Carr
from Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health
by Kris Carr
Hay House, 2015

4—Add body balancing foods: green tea, artichokes, cherries, cabbages, brown rice, oats (not for rheumatoid arthritis), shiitake mushrooms, cold water fish, sea greens, fresh fruits, vegetables, leafy greens, garlic, onions, olive oil, flaxseed oil, sweet potatoes, squashes, ginger and parsley.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Specifically, eat foods that directly combat inflammation, such as fatty fish, fruits (especially tart cherries), vegetables, essential fatty acids (especially omega-3 fatty acids), and nuts and seeds.

“Eating Clean For Dummies” by Jonathan Wright, Linda Johnson Larsen
from Eating Clean For Dummies
by Jonathan Wright, Linda Johnson Larsen
Wiley, 2016

Broccoli, grapes, fish oil, ginger, green tea and tomatoes were found to reduce inflammation and pain [111].

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

Some functional foods (e.g., fatty fish, whole grains, dark leaf greens, nuts, peppers, tomatoes, beets, ginger and turmeric, onions and garlic, berries, etc.) with the help of their important minerals, fiber, vitamins, and other contents can reduce the risk of inflammation and many other diseases.

“Therapeutic Use of Medicinal Plants and their Extracts: Volume 2: Phytochemistry and Bioactive Compounds” by A.N.M. Alamgir
from Therapeutic Use of Medicinal Plants and their Extracts: Volume 2: Phytochemistry and Bioactive Compounds
by A.N.M. Alamgir
Springer International Publishing, 2018

Anti-inflammatory foods include green tea, omega-3 fatty acids (found in fish, chia seeds, canola oil, and walnuts), coffee, vegetables, and fruit.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

Avoid for both: raw fruits and vegetables, sprouts and salads, tomato, spinach, tofu, soybean, millet, kelp, excessive salt and sweet foods, dairy products, nuts and seeds, soymilk, refrigerated or iced drinks.

“The Hashimoto's Healing Diet: Anti-inflammatory Strategies for Losing Weight, Boosting Your Thyroid, and Getting Your Energy Back” by Marc Ryan, LAC
from The Hashimoto’s Healing Diet: Anti-inflammatory Strategies for Losing Weight, Boosting Your Thyroid, and Getting Your Energy Back
by Marc Ryan, LAC
Hay House, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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