BY JENNIFER CASSETTA MAY 12, 2018
Inflammation is a big buzzword these days — and for good reason. Chronic inflammation can exacerbate and even lead to many serious diseases. Whole-body inflammation can be hard to diagnose and may become chronic over time. Chronic inflammation can set the stage for many degenerative diseases, such as heart disease, cancer, lupus, rheumatoid arthritis, Parkinson’s and Alzheimer’s. Causes of inflammation range from stress to a sedentary lifestyle filled with processed foods. Foods that cause inflammation include fried foods that contain trans fats, lard and hydrogenated oils; sugary foods like candy, soda and cookies; processed meats; excessive alcohol; low-quality salad dressing, chips, processed snacks, mayo and foods cooked in vegetable oils. The good news is that you can take control by simply adding these 14 inflammation-fighting foods to your diet.
Curcumin is this spice’s magic anti-inflammatory bullet. Add it to your juices, stews and soups, or even try a turmeric tea latte before bed. Just add turmeric, honey and almond milk to a small pot, heat and serve.
Gingerols are the anti-inflammatory compounds found in ginger. Studies have shown ginger to help ease pain and inflammation in patients with arthritis. Add ginger to fresh juices, your next stir-fry and sushi.
Fresh herbs are going to give you more of an antioxidant punch than dried ones. Try starting a small herb garden in your windowsill to have rosemary on hand to add to your roasted vegetables, chicken and potatoes.
Matcha is finely ground powder of specially grown and processed green tea leaves. Brew with some sweetener and enjoy the benefits
- Oily Fishes
All oily fishes are good sources of omega-3 fatty acids. Salmon, Sardines, Mackerel & Anchovy. Salmon is easier to come by and more preferred than the other, so try swapping out your canned tuna for canned wild salmon and add that to a salad or sandwich.
- Olive Oil
As a key part of the Mediterranean diet, olive oil is considered a powerhouse food because of its ability to lower inflammatory markers in the blood. However, it’s important to use true extra-virgin olive oil because it has higher health benefits than other types of olive oil. Make your own salad dressing with extra-virgin olive oil instead of buying store-bought dressings with low-quality oils and
- Hemp seeds
Hemp seeds are high in omega-3 fatty acids along with fibre and magnesium. Sprinkle a tablespoon of hemp seeds onto your salad or in your oatmeal for a nutty flavour
These tree nuts are good for your cardiovascular system because of the amount of omega-3s that they contain. Add walnuts to your morning cereal or trail mix. Bake them into your desserts for an added heart-healthy benefit.
Not only are blueberries anti-inflammatory, they’re also packed with potassium, which makes them a great choice for exercise fans. Snack on fresh organic blueberries, or store them in your freezer for desserts or smoothies.
- Collard Greens
Swap out your wrap or bun with a big collard green leaf, or chop them up and add them to your stir-fry.
Kale is packed with free-radical-fighting antioxidants and vitamins A and C. Add kale to your morning smoothies, or swap out your salad greens for inflammation-fighting kale leaves.
- Shiitake Mushrooms
This fungus among us has the ability to fight inflammation, bad bacteria and viruses. There is also tons of research still happening on the potential of these mushrooms to help fight tumors. Swap out your button mushrooms for some powerful shiitakes in your next meal.
Not only is cabbage packed with vitamins A and C, it also contains beneficial probiotics that are anti-inflammatory in the gut and that enhance digestion and absorption of nutrients. Try adding it to salads or as a side dish with meats.
Allicin and other compounds in garlic help reduce oxidative stress and unwanted inflammation. Garlic also helps boost your immunity and should be included in your meals whenever possible. From veggies to pasta to fish and meats, a little garlic can go a long way.