Inflammation helps the body fight illness and can protect it from harm. In most cases, it is a necessary part of the healing process.
However, some people have a medical condition in which the immune system does not work as it should. This malfunction can lead to persistent or recurrent low-level inflammation.
Chronic inflammation occurs with various diseases, such as psoriasis, rheumatoid arthritis, and asthma. There is evidence that dietary choices may help manage the symptoms.
An anti-inflammatory diet favours fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol.
Here are our top super anti-inflammatory foods:
1. CELERY
One of the most underrated vegetables, celery contains high concentrations of antioxidants and anti-inflammatory compounds that assist with blood pressure levels and fluid retention. Consider adding celery seeds to your salads. Keep celery sticks in your fridge in a glass of water for snacks.
2. BEETROOT
High levels of potassium, magnesium, iron, calcium, and vitamins B9 and C are found in beetroot. Potassium and magnesium are two essential minerals that help reduce inflammation. A beetroot salad with walnuts and avocado is packed with goodness.
3. BROCCOLI
Broccoli is rich in sulforaphane, an antioxidant that reduces cytokine levels, molecules that encourage inflammation. It is recommended to eat broccoli raw as it loses nutritional value when cooked. Cruciferous vegetables like broccoli are associated with a decreased risk of heart disease and cancer.
4. BERRIES
Nutrient-dense fruits such as blueberries, raspberries, strawberries, and blackberries are packed with fibre, vitamins, and minerals. Containing antioxidants called anthocyanins, these compounds have anti-inflammatory effects and help your body create natural killer cells, which are essential for a healthy immune system.
5. FATTY FISH
Salmon is loaded with omega-3 fatty acids and contains vitamins D, B6, B12, and selenium. Studies show that if you regularly consume salmon, you have a lower risk of heart disease and dementia. Mackerel, herring, sardines, and anchovies are also excellent fatty fish to eat regularly. By metabolising the fatty acids, your body receives the anti-inflammatory effects.
6. WALNUTS
Walnuts are rich in antioxidants, omega-3 fatty acids, vitamin E, and manganese, making them a healthy addition to your diet. They combat oxidative stress and inflammation with their polyphenols. Almonds and Brazil nuts are also high-performing nuts.
7. CHIA SEEDS
With large amounts of omega-3 and omega-6 fatty acids, chia seeds are an anti-inflammatory food. Also plentiful in manganese, selenium, and amino acids, this little seed is packed full of benefits.
8. TURMERIC
Undoubtedly the best anti-inflammatory herb due to its curcumin properties, turmeric is a renowned anti-inflammatory compound. Arthritis and diabetes symptoms can be reduced with a daily intake of turmeric.
9. GINGER
For an anti-inflammatory boost, add ginger to your casseroles and stews. Used medicinally since ancient times, ginger has anti-inflammatory, antibacterial, and antiviral properties, making it a popular remedy for inflammation.
10. PINEAPPLE
Containing quercetin, bromelain, potassium, magnesium, and large amounts of antioxidants, pineapples are a powerfully nutritious fruit.
11. LEAFY GREEN VEGETABLES
Spinach, chard, kale, and collards have superior concentrations of nutrients, including vitamin K. Vitamin K is strongly associated with reducing inflammation, especially in rheumatoid arthritis by reducing CRP levels.
12. AVOCADOS
Rich in healthy monounsaturated fats and antioxidants, avocados are an excellent source of magnesium, potassium, and fibre. With polyphenols that fight against cell damage, avocados can be a daily source of vitamins C, A, E, and B complex. A fabulous anti-inflammatory food, avocados can be eaten at all meal times.
There are numerous other anti-inflammatory foods such as cherries, tomatoes, extra virgin olive oil, grapes, mushrooms, capsicum and green tea. If you make a dietary change to include these ingredients, then also consider avoiding dairy, sugar, white flour, saturated fats in most junk food, soft drinks, refined carbohydrates, artificial sweeteners and artificial flavouring. Your body is not designed to eat processed and refined foods. Natural is best!
Ingesting processed food, which the body considers as ‘foreign’; causes your immune system to activate and triggers an inflammatory response. By continually eating processed food, the inflammation persists and becomes your enemy, producing disease reactions.
Concentrate on a diet of fresh fruits and vegetables. Both the DASH diet and the Mediterranean diet are good examples to adhere to.
Check out our Turmeric collection for a varied range of products to fight inflammation naturally.
