The Best Foods With Anti Inflammatory Properties

Inflammation is a buzzword tossed around almost as much as you fill your Stanley cup. But many people don’t actually know what it is and why it can be so damaging. Systemic Inflammation, the type that affects the whole body, is a factor linked to many health conditions, such as obesity, metabolic syndrome, prediabetes, type 2 diabetes, heart disease, Crohn’s disease, IBS, some forms of cancer, arthritis, and even Alzheimer’s disease.  There are many factors that may cause inflammation in our bodies. Diet is a very important one. Your diet can work against you and increase inflammation or it can work for you, helping to reduce inflammation, prevent disease and live a healthier life. The Mediterranean Diet is anti-inflammatory due to it being rich in vegetables, fruits, fish, whole grains, nuts and seeds, and olive oil—all anti-inflammatory foods. Researchers have found that people living in the areas surrounding the Mediterranean Sea have lower rates of disease and higher life expectancy than people in the United States who consume a more traditional Western diet. We don’t need to live in the mediterranean or eat a strict mediterranean diet to reap the benefits of an anti-inflammatory diet. What can we do? We can focus on these high anti-inflammatory nutrients found in some of the most delicious foods:  Antioxidants Omega-3 Fatty Acids Omega-3 Fatty Acids support overall heart health, eye health, and brain health by reducing inflammation and lowering the risk of chronic diseases. Fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies are great sources of omega-3’s in addition to nuts and seeds.  Pre and probiotics Pre and probiotics are important for decreasing inflammation due to the important role they play in the gut. The gut plays a critical role in the body, such as supporting immune function and metabolism. When the gut isn’t healthy and is inflamed the entire body can be affected. Foods rich in prebiotics and probiotics, such as artichoke, asparagus, banana, yogurt, and cottage cheese are great for gut health! Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha. An example day of eating an anti-inflammatory diet with Nutritious Life recipes: To add more anti-inflammatory benefits to your meals, you can add spices and herbs.  Loved this article? Ready to transform lives? Unlock your full potential and join Keri Glassman’s Become a Nutrition Coach program today or speak to a Program Advisor! (Image: Unsplash)

7 Delicious Anti-Inflammatory Foods to Eat Daily

Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!) Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand. And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting. RELATED: Inflammation, Explained: What It Really Is Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!) Here are the seven anti-inflammatory foods you should add to your diet, now. 7 Anti-Inflammatory Foods 1. Extra Virgin Olive Oil Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? 2. Garlic Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood. 3. Broccoli This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers. 4. Turmeric Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods. 5. Cinnamon In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds. RELATED: Why You Should Add Spices to Every Meal 6. Strawberries Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers. 7. Apples Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.