Inflammation is the cause of a wide range of different medical problems, many of which are severe. While some inflammation is a healthy response to injury or illness, it can also be caused by consuming the wrong foods too frequently. Chronic inflammation can cause issues with blood vessels, the heart, the liver and just about every other essential organ.
Learning about anti-inflammatory foods can help you to keep your overall inflammation down on a day to day basis. These foods can also assist you with specific situations, such as when you have injured your back and muscle inflammation is keeping it from healing properly. Learn about the following anti-inflammation foods and make sure you make them a part of your diet to help improve your overall health.
Before looking at specific foods, it’s nice to know why they can help with inflammation. The nutrients contained within these foods combat inflammation in the body. Vitamin K, Vitamin A, and Vitamin C can also assist in this area. Antioxidants, in general, are also excellent for fighting inflammation
Vegetables that Stop Inflammation
It won’t come as any surprise that vegetables are a healthy way to minimize the inflammation in your body. While all vegetables are good for you, the following were particularly effective when it comes to preventing inflammation.
- Broccoli – Broccoli has 254% of your daily recommended value of Vitamin K, 135% of Vitamin C and other inflammation-fighting nutrients. This is on top of its many other healthy nutrients.
- Beets – Beets get their deep red color from betalain, which is an antioxidant that is great for fighting inflammation. This vegetable works to prevent the triggering of inflammation before it begins.
- Celery – One serving of celery has 37% of your DRV of vitamin K. it also has healthy amounts of antioxidants to help keep your inflammation under control.
- Bok Choy – This leafy vegetable is growing in popularity because it tastes great. Excellent for inflammation because it has more than 70 antioxidant substances.
- Green Leafy Veggies – It would take far too long to list every vegetable that can help fight inflammation. A simple rule of thumb is to choose any green, leafy vegetable and you’ll be getting plenty of vitamins and antioxidants that can contribute to fighting inflammation.
Fruits can Fight Inflammation Too
Fruits are another great addition to your diet because they can help keep inflammation under control. The following fruits contain plenty of antioxidants and vitamins and minerals to help prevent inflammation.
- Pineapple – Pineapple has high amounts of bromelain, which is a digestive enzyme that has been shown to help fight inflammation. This is in addition to 131% of your DRV of vitamin C.
- Blueberries – These small, dark berries have a flavonoid called quercetin that fights inflammation in the body.
- Coconut (and Coconut Oil) – Coconuts and coconut oil have a variety of antioxidants and anti-inflammatory compounds that can help improve your health.
In addition to whole foods, many spices can also contribute to fighting inflammation. The following are excellent spices that you can add to many dishes to not only fight off inflammation but also help improve the taste of the meal.
- Ginger – Whether fresh or dried, ginger helps to fight inflammation in the body. It is especially effective in fighting against inflammation that is a result of an overactive immune system.
- Turmeric – Turmeric has high levels of curcumin, which is a natural anti-inflammatory compound. In fact, it has been shown that it is more effective than aspirin or ibuprofen, two common over the counter anti-inflammation medications.
- Thyme – Thyme is a popular spice that has good amounts of antioxidants to help fight inflammation.
Other Anti-Inflammation Foods
There are other great foods that you can enjoy while also gaining the anti-inflammatory benefits you need. The following are excellent options to add to your weekly meal plan.
- Flax Seeds – Flax seeds are one of the best sources of omega-3 fatty acids. In fact, one ounce contains 1168% of your daily recommended value! This will help keep your inflammation in check quite well.
- Chia Seeds – Chia seeds also have a lot of omega-3 fatty acids, and they are balanced with omega-6 fatty acids. In one ounce there is 833% of omega-3 and 710% of omega-6.
- Walnuts – Walnuts (and many other nuts) have high amounts of antioxidants to help fight inflammation. In a quarter cup of walnuts, you will get 113% of your DRV of Omega-3 fatty acids.
- Salmon – Salmon is well-known for the high levels of omega-3 fatty acids; of which it has 55% of the daily recommended value. Even better, the 236% of vitamin B12 and 127% of vitamin D!
Getting a Steady Supply of Anti-Inflammation Foods
As you can see, there are many different foods that you can consume to get the anti-inflammatory affects you desire. For best results, identify a variety of these foods that you enjoy and add them to as many meals as you can. This will help you to get a good steady intake of the anti-inflammatory nutrients to help keep your body as healthy as possible.