Inflammation has been found to be the cause of many diseases, but the good news is that the food you eat can help fight inflammation in the body! Here are my top 10 favorites:
1. Chia Seeds
These nutrient-rich seeds are full of omega-3 fatty acids, fiber, and calcium. You can add them to smoothies, oatmeal, or on top of salads.
Another great way to incorporate them into your diet is my Chocolate Coconut Chia Pudding. It’s a simple, nutrient-packed dessert or breakfast!
2. Wild-Caught Salmon
This fish is another great source of omega-3 fatty acids. Not only is it great for reducing inflammation, but the omega-3s in fish can also help protect your skin from sun exposure (but you should still wear sunscreen!) and it’s been proven to lower blood pressure.
Incorporating wild-caught salmon or other cold-water fatty fish a few times a week can help reduce inflammation significantly. Try my quick, easy, and clean Marinated Salmon with Quinoa Salad to get those anti-inflammatory benefits!
3. Green Tea
This incredible tea contains potent antioxidants that reduce inflammation in the body. Studies have shown that these antioxidants may help with metabolic and cardiovascular health. Aim to drink 3-4 cups of green tea a day to reap the benefits!
4. Broccoli & Cauliflower
These cruciferous vegetables are packed with antioxidants and vitamin C, which both help reduce inflammation in the body and lower oxidative stress. They’ve also been shown to boost immunity!
Try roasting these vegetables with avocado oil and a little curry powder at 375 F for 20 minutes or steaming them and then tossing them with some olive oil and sea salt.
5. Turmeric Root
This amazing herb is composed of curcumin which is a robust anti-inflammatory that is shown to radically reduce inflammation in the body! You might be wondering how to add this herb into your diet, so I’ve got suggestions for you.
Add a teaspoon to your morning smoothie, or make a golden latte by adding a teaspoon of turmeric, a cup of sugar-free nut milk, and 1-2 tsp of maple syrup in a pot on the stove until warm and top with cinnamon.
6. Dark Leafy Greens
Filled with tons of minerals, vitamins, and phytonutrients, dark leafy greens are wonderful sources of vitamin K, C, folate, manganese, and others! They also contain antioxidants and are high in fiber. Studies show that increased consumption of dark leafy greens can prevent cancer and other diseases plus they decrease inflammation.
You can add greens like kale and spinach to smoothies, throw them into a frittata, or steam or sautee greens to serve as a side dish, like my recipe for Collard Greens.
Avocados are rich in healthy monounsaturated fats, they’re full of folate and vitamins C & K, and they pack a ton of potassium. Not only are they great for fighting inflammation, but they’re also heart-healthy and super satisfying!
Add them to your smoothies, a salad, on top of an omelet, tacos, or toast, or eat them plain with a sprinkle of sea salt.
Strawberries, blueberries, blackberries, and raspberries are all great sources of fiber, which aids in healthy digestion. They reduce inflammation in the body and studies also suggest that they have anti-cancer properties, are good for heart health because of their diverse range of polyphenols!
Berries are great on their own, in smoothies, on salads, or in my Healthy Wild Blueberry Muffins.
9. Pumpkin Seeds
Pumpkin seeds are high on my list when it comes to healthy foods. Not only are they full of protein and anti-inflammatory fats, but they’re also a great source of fiber, trace minerals, and B vitamins. And, they also contain cancer-fighting antioxidants!
They’re great on top of salads and soups or on their own. Try my Spiced Pumpkin Seeds for a sweet and spicy treat that’s good for you too!
This citrus fruit is high in vitamin C as many of you know, but they’re also a good source of vitamin K, B vitamins, fiber, calcium, and potassium! They also contain flavanones which have anti-inflammatory properties and may also help protect your body against cancer and heart disease.