Reduce Inflammation With These Key Foods

Inflammation is a word we hear more and more often and it’s rarely for good reasons…

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e. lasts a long time).

Inflammation has been linked to health conditions such as obesity, heart disease, Alzheimer's, and diabetes, just to name a few.

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So today, I'd like to focus on some foods packed with antioxidants and other anti-inflammatory nutrients that are proven to help reduce chronic inflammation.

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​Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: BERRIES, GRAPES & CHERRIES

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are the sweet favourite of yours.

Berries, grapes, and cherries are packed with fiber, antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as "anthocyanins" and "resveratrol" are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.


Anti-inflammatory Food #2: BROCCOLI & PEPPERS

Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.

Make sure to choose red peppers over the other colours. Peppers that are any other colour won't have the same anti-inflammatory effect.


Anti-inflammatory Food #3: HEALTHY FATS (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (hello: "trans" fats), neutral (hello: saturated fats), or anti-inflammatory (hello: "omega-3s), this is why choosing the right fats is so important for your health.

The best anti-inflammatory fats are the unsaturated ones, including omega-3s and the monounsaturated fats. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh, and don't forget the omega-3 seeds like chia, hemp, and flax and nuts like walnuts.


Anti-inflammatory Food #4: GREEN TEA 

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.

Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.


Anti-inflammatory Food #5: TURMERIC

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?

Turmeric contains, among other beneficial nutrients, the antioxidant curcumin.

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.


Anti-inflammatory Food #6: DARK CHOCOLATE 

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. In addition, they've been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!


Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of "anti-inflammation."

If you're not sure how to cook with these healthy foods, contact me! Let me give you a few tips for the start.