Anti-Inflammatory Foods List

We’ve been introduced to inflammation from various avenues and tolls on the body.  One thing is for certain, we are helping inflammation in our body by the mere foods we consume.  Diet, exercise and medication can help reduce and control inflammation of course, but an easy step to take to stave off inflammation…reduce inflammatory causing foods and increase anti-inflammatory foods through our nutritional choices.  

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  1. Almonds
  2. Apples
  3. Avocados
  4. Broccoli
  5. Berries:blueberries
  6. Carrots
  7. Dry beans
  8. Kale
  9. Oranges
  10. Olive oil
  11. Dark leafy greens: kale, spinach, collard greens, Swiss chard
  12. Nuts
  13. Fatty Omega-3 rich fish (salmon, tuna, mackerel, wild Alaskan salmon, krill oil, +)
  14. Tomatoes
  15. Yogurt: low or no sugar
  16. Shiitake mushrooms
  17. Fermented: kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives

+Pregnant women should be careful not to consume too much fish because it is high in mercury.

SPICES: Every time you flavor your meals with herbs or spices you are literally “upgrading” your food without adding a single calorie.

  1. Tumeric/curcumin
  2. Rosemanry
  3. Cloves
  4. Cinnamon
  5. Jamaican allspice
  6. Apple pie spice mixture
  7. Oregano
  8. Pumpkin pie spice mixture
  9. Marjoram
  10. Sage
  11. Thyme
  12.  Gourmet Italian spice
  13. Ginger
  14. Curry
  15. Boswellia serrata
  16. White willow bark extract
  17. Lemon grass essential oil
  18. Frankincense essential oil
  19. Natural supplement: probiotics
  20. Matcha Tea: green tea from Japan
  21. Tulsi Tea

Paths to Reduce Inflammation in the Body

  • Reduce smoking
  • Reduce excessive drinking
  • Reduce excessive sugar consumption
  • Eliminate processed foods: A diet high in omega-6 fatty acids, found in processed and fast foods, ( likewise, low in omega-3 fatty acids)
  • Control stress
  • Correct poor sleep habits
  • Implement good exercise habits
  • Take prescribed medications as directed

WebMD cautions that seeing changes in inflammation through diet instead of medication often takes a long time.

 


Sources:

  1. Dr. Mercola, MD Natural Medicine
  2. Shereen Lehman, About.com
  3. Joshua Corn, Editor-in-Chief of the Live in the Now newsletter: Curcumin stopagingnow
  4. Dr. Bereliani, Board Certified Cardiologist, Director at Beverly Hills Institute of Cardiology & Preventative Medicine: cardiackill
  5. doTerra Essential Oils
  6. Harvard Health Publications
  7. Inspired nutrition 
  8.  WebMD; increased inflammation
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