As promised

13 anti -inflammatory foods

And why they work

Did you know that long-term (chronic) inflammation can contribute to almost every chronic Western illness, including heart disease and cancer! ( according to Pubmed Central. )
 Let’s take charge of our health!
I hope I didn’t bum you out on your favorite foods too much last week! I promised I would give you more foods to add than I took away, so here they are! ( it’s late, I know. Sorry!) So, without further ado… all 13 of them, along with what makes them good for you and me who are experiencing chronic inflammation. Whether yours is simply due to stress or poor eating habits or, like me, you have auto-immune issues – these are yummy foods that can help you feel better!

1.  Berries are full of antioxidants and are also high in good fibers, vitamins and minerals.The most common berries, but not the only ones good for you being strawberries, blueberries, raspberries, and blackberries. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Free radicals are molecules produced when your body breaks down food or when you’re exposed to tobacco smoke or radiation – Mayo Clinic

2.  Fatty Fish, like salmon, sardines, herring, mackerel and anchovies are great sources of long chain Omega 3 fatty acids and protein. Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. They can also reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases

   There are a couple things that really stand out to me about this particular food. First, it is said to be highly recommended for weight loss and Metabolic Syndrome. Metabolic syndrome is a collection of conditions. It includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides and low “good” HDL cholesterol levels.

   Second is that Omega 3 fatty acids have been shown to reduce ADHD symptoms! My family is full of ADHD! I will be doing some personal research on this one!!! It would be great if that is a way to rid my kids of meds, or at least reduce them!- Pubmed Central

3.  Broccoli  along with cauliflower,  brussels sprouts, and kale, is another delicious source of antioxidants; namely sulforaphane which has numerous positives like being antimicrobial, anticancer and anti-aging as well as anti-inflammatory.

Image from Healthwriting.com

4.  Avocado  is full of potassium, magnesium, fiber, and heart-healthy monounsaturated fats. There are tons of recipes you can use avocado in. It makes a great substitute for meats, mayonnaise, sour cream, and even french fries! Not to mention all the ways it can be cooked or used on it’s own or in other recipes like soup or salads. This is one of the so called “superfoods” for a reason!

5.  Green Tea is easily found, ready made, loose leaf or in tea bags and contains wonderful anti-oxidants, but especially epigallocatechin-3-gallate (EGCG).  EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells. – Pubmed central

6.  Bell Peppers or Chili Peppers contain vitamin C and our constant friends antioxidants! Add them to many dishes to add some flavor along with inflammation fighting power or cut them in strips and eat with your favorite avocado or hummus dip!

7. Mushrooms will supply you with all of the B vitamins that support the whole you by supporting or promoting cell health, growth of red blood cells, energy levels. good eyesight, healthy brain function, good digestion, healthy appetite, and proper nerve function. Mushrooms serve you best when eaten raw as cooking can reduce the selenium, copper, B vitamins, phenols and other antioxidants they are normally rich in.

8. Grapes contain anthocyanins, a purple flavanoid pigment in foods which in addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits. In herbal medicine, anthocyanin-rich substances have long been used to treat a number of conditions (including high blood pressure, colds, and urinary tract infections) (verywellhealth.com)

9. Turmeric when combined with black pepper to help your body absorb the most potent ingredient – curcumin. You will find Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis

10. Extra virgin Olive oil protects against heart disease in several ways. It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting. (healthline.com)

11. Tomatoes are high in vitamin C, potassium, and lycopene. Lycopene is a powerful antioxidant with many health benefits, including sun protection, improved heart health and a lower risk of certain types of cancer. Lycopene is more effective when consumed as real food versus supplements.(healthline.com)

12. Cherries (tart were tested, but sweet have positive effects as well) relive insomnia. Cherries contain a hormone called melatonin which facilitates good, peaceful sleep. Cherries can also facilitate weight loss, lower hypertension, prevent cardiovascular diseases, has anti-ageing properties, promotes healthy hair, maintains pH balance, and is known as an energy fruit.

13. Dark Chocolate or Cocoa is the last but certainly not the least of these delicious foods. Dark Chocolate, the higher the % of cacao or cocoa the better, contains flavonols. Flavonols are another great way to fight those ageing, cell degrading free radicals we have been talking about.

So, go make dinner and let it be a delicious, healing, fat and inflammation fighting meal. And make your own dark chocolate covered cherries for dessert!  

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