10 Best Anti-Inflammatory Foods

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Have you been battling a joint injury, inflammation or chronic joint pain? Inflammation can be managed naturally by making a few simple changes to your diet. The majority of anti-inflammatory foods are fresh fruits and vegetables and include these three characteristics:

  • High in omega-3s.
  • High in antioxidants.
  • Rich sources of essential fatty acids

Here are 10 anti-inflammatory foods that you can add to your daily diet to reduce inflammation:

Olive Oil – Olive oil is a rich source of healthy fatty acids. Vegetables cooked in olive oil supply more anti-inflammatory properties when compared to raw vegetables.

Salmon – Salmon and similar fatty fish are rich in fish oil and an excellent source of omega-3 and fatty acids. These oils are vital for the health and cognitive function of your brain and are essential in lowering your risk of chronic illnesses caused by inflammation, including arthritis.

Blueberries – A diet rich in blueberries can provide many health benefits ranging from improved vision to slower cognitive decline and improved motor skills. Blueberries also contain quercetin, an antioxidant responsible for blueberry’s anti-inflammatory properties. As a bonus, one cup of blueberries can contain up to one quarter of your daily requirements of Vitamins K and C. You can add blueberries to your smoothies, yogurt and daily oatmeal.

Bok Choy – Bok Choy, a Chinese cabbage, has recently gained popularity due to its high number of antioxidants, vitamins, and minerals. The most notable is hydroxycinnamic acid which is a powerful antioxidant that reduces inflammation.

Ginger – Ginger contains essential compounds called gingerols in the root or rhizome that help to reduce stiffness, muscle ache and joint pain. Adding ginger to your daily diet reduces the soreness, swelling and inflammation.

Green Tea – Green Tea is a healthy alternative to coffee and contains high levels of beneficial flavonoids and polyphenols which are anti-inflammatory compounds. Green tea also promotes anti-inflammatory RNA proteins which help reduce swelling and pain.

Cinnamon – Cinnamon provides flavor, stabilizes blood sugar, reduces inflammation and provides joint pain relief.

Red Wine – Red wine in moderation (about 2 glasses) provides some heart health benefits. Grape-based red wine also provides a high concentration of anti-inflammatory properties. If you don’t drink wine, fresh red grapes with their skin may provide the same health benefits.

Turmeric – You may know turmeric as the spice commonly used in Indian cooking. Turmeric contains close to one dozen anti-inflammatory compounds including COX 2 inhibitors. The COX 2 enzyme triggers pain and swelling and turmeric can reduce your body’s production of this harmful enzyme.

Celery and Celery Seeds – Celery is a high fiber, extremely low calorie vegetable rich in anti-inflammatory properties and is also proven to help lower blood pressure, lower cholesterol levels, and may even prevent heart disease. Celery seeds also possess anti-inflammatory properties with the added benefit of helping to fight bacterial infections.

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