Reduce Inflammation with These Key Foods
Inflammation. It’s not just an attention-grabbing health headline.
It’s a fact of life for many people suffering from chronic health conditions.
Scientists have been measuring levels of inflammation in our bodies and have found that inflammation can be very detrimental to our health; this is especially true when someone has a condition that is chronic (i.e. lasts a long time).
Inflammation has been linked to obesity, heart disease, Alzheimer’s, and diabetes, just to name a few.
But, instead of writing all about what it is, how it’s measured, and where it comes from, why don’t I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?
Here are my top anti-inflammatory food recommendations:
Anti-inflammatory Food #1: Berries, Grapes, and CherriesWhy save the best for last? I’m going to start with the most amazingly delicious anti-inflammatory foods that are already a sweet favorite 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 and PeppersBroccoli 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. Just make sure to choose red peppers over the other colors. Peppers that are any other color are not fully ripe and won’t have the same anti-inflammatory effect.I pack these two super-healthy vegetables together in this week’s recipe (see below).
Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)The impact of fats on inflammation varies. 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. These are linked to a reduced risk of heart disease, diabetes, and some cancers.Where to find those unsaturated fats and omega-3s? 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.
Anti-inflammatory Food #4: Green TeaGreen 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. I sip on green tea at my desk all day long, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea. (Check out this blog post for my Green Tea Latte recipe)
Anti-inflammatory Food #5 – TurmericWould a list of anti-inflammatory foods be complete without the amazing spice turmeric?Turmeric contains the antioxidant curcumin.This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.You’ll find turmeric in the broccoli and pepper recipe below for a 1-2-3 punch, to kick inflammation to the curb.
Anti-inflammatory Food #6: Dark ChocolateOkay, okay. This may be slightly more decadent than my #1 pick of berries, grapes, and cherries. But not everyone loves dark chocolate like I do.Dark chocolate—the kind with at least 70% cocoa—is packed with anti-inflammatory antioxidants (namely “flavonols”). These antioxidants reduce the risk of heart disease by keeping your arteries healthy. They’ve even 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.” With their sugar content, and slew of artificial ingredients, 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 from to incorporate into your daily diet. They range from colorful 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.” Now you have a list of food to choose from. What a delicious way to stay healthy!
Recipe: Anti-inflammatory Quinoa (Broccoli, Pepper, Turmeric)
Serves 2
INGREDIENTS
¾ cup dry quinoa (pre-rinsed)
2 tbsp coconut oil
1 medium onion, diced
1 bell pepper, chopped
1 dash salt
½ tbsp turmeric
1 dash black pepper
2 cups broccoli, chopped
DIRECTIONS
In a saucepan, place 2 cups of water and bring to a boil. Reduce heat, add the quinoa, and simmer until the water is absorbed (about 10-15 minutes).
Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.
Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.
Add the cooked quinoa and stir everything together.
Serve & enjoy!
Tip: Add some cayenne pepper or curry spice for an extra spicy kick.
If you have any questions, please feel free to contact me at info@nancyleehall.com
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