Anti-inflammatory foods are foods studied to reduce inflammation in the body when consumed. These foods are unprocessed, and are in their whole, natural form. This assures that we are reaping all the benefits they offer.
When dealing with chronic inflammation (such as with an autoimmune disease), every bite matters.
When I was diagnosed with Crohn’s Disease, my whole perspective on food changed. I began treating my food as medicine, and using food to aid in targeted healing throughout my body.
Since chronic inflammation accompanies autoimmune diseases, for me, this meant adding in every anti-inflammatory food I could find to my weekly rotation.
Inflammatory foods, sadly, can be largely summarized in the definition of a typical American diet. Refined sugar, processed foods, alcohol, cheap meat, and so on are all incredibly inflammatory for our bodies. They are huge contributors to the health crisis in our culture, and are often falsely advertised as nutritious.
6 Anti-Inflammatory Foods to Eat Regularly
#1: Berries
Berries of all types contain antioxidants called anthocyanins, which give them their anti-inflammatory component. On a side note: anthocyanins are also the antioxidant responsible for blue/purple fruit’s vibrant colors!
Berries have been studied to increase the bodies production of natural killer cells (the cells which help regulate your immune system), and minimize the chances of developing diseases.
Buy organic mixed berries here!
Berry Recipes:
#2: Ginger
Ginger contains a powerful substance called gingerol, which has historically been used for it’s medicinal properties to reduce inflammation, ease nausea, aid in digestion, boost the immune system, and much more.
It also serves as a motility agent (helping to move things through our intestines), and is often used to treat SIBO.
Ginger is a very versatile root, and can be used in both drinks, and food! Buy organic whole root ginger here!
Ginger Recipes:
#3: Turmeric
Turmeric is another root that has long been used for it’s medicinal properties. Turmeric is anti-inflammatory for it’s high content of curcumin.
When combined with piperine (a compound found in black pepper), curcumin has been studied to drastically increase in bioavailability, therefore, the two are often found together in supplements.
Turmeric has been shown to decrease inflammation in the body due to many diseases when taken optimally, and offers numerous health benefits beyond this.
Find turmeric spice here or a curcumin supplement here.
Turmeric Recipes:
#4: Avocado
Avocados are high in monounsaturated fats (the good fats), as well as magnesium, potassium, fiber, vitamin K, vitamin C, vitamin E, zinc, selenium, and manganese! Wow!
Because of all of these nutrients and high levels of healthy fat, avocados help to decrease inflammation, increase energy, aid in brain development, and so much more. Eat your avocados!
You can buy fresh avocados here.
Avocado Recipes:
Cherries
Cherries contain high levels of antioxidants such as anthocyanins and catechins, which both help to decrease inflammation.
Their high levels of polyphenols are present in both tart, and sweet cherries. They have even been studied to reduce soreness after exercise due to helping lessen the oxidative damage after a workout.
You can buy frozen organic cherries here!
Cherry Recipes:
Fatty Fish
Fatty fish contain the long-chain omega-3 fatty acids: DHA and EPA. When your body metabolizes fatty acids, they are compounded into resolvins and protectins, which are both highly anti-inflammatory.
It has been studied that those consuming DHA and EPA in supplemental form have experienced reductions in CRP (C-reactive protein) levels, and have reaped many benefits from incorporating these into their regular diets.
Find a fish oil supplement here.
Fatty Fish Recipes:
I hope this article helped encourage you in just how drastic of a difference food can have on our health. Incorporating these foods into a regular part of your diet will offer so many health benefits, and give variety to a clean eating lifestyle.
Be sure to check out some more of our recipes to find new ways to use these anti-inflammatory ingredients!
Jack says
Thank you for sharing these recipes – I loved the turmeric ones and look forward to adding them to our menu.