10 Foods That Fight Inflammation

10 Foods That Fight Inflammation

Inflammation has become the silent killer in today’s society, and it’s no wonder why. Everywhere you look, there are foods that fight inflammation, pesticides that our food products are sprayed with, pollution in the air we breathe and many other things that cause inflammation in our bodies on a daily basis. Without fighting back against this silent killer of diseases like cancer, heart disease and arthritis, you could be putting yourself at risk for these inflammatory diseases and many others. Read on to learn more about 10 foods that fight inflammation and how they can help your body maintain optimal health throughout your life.

1) Broccoli

Full of vitamins and antioxidants, broccoli is a healthy way to lower inflammation. Rich in vitamins A, C, K and folate, broccoli has been linked to stronger bones, cardiovascular health and better eyesight. In addition to eating it fresh in salads or steamed as a side dish, dried broccoli can be used as a crunchy topping for popcorn!

2) Tomatoes

Tomatoes are a good source of vitamin C, potassium and lycopene, an antioxidant that protects against chronic disease and inflammation. They’re also easy to work into your daily diet by simply eating a few slices in place of unhealthy foods. Chop some tomatoes, top with olive oil and eat as a salad. Use them in place of fries when making nachos or potato chips when making sandwiches or burgers. You can even add them to your meatloaf recipe!

3) Walnuts

These nuts are delicious in salads or on their own, but did you know they also help to fight inflammation? Omega-3 fatty acids, found in walnuts and other foods like salmon and flaxseed, have a positive effect on inflammation. They work by controlling your body’s natural response to injury. The risk of developing cardiovascular disease is reduced by as much as 50% when people get enough omega-3s in their diet.

4) Blueberries

Blueberries are a rich source of antioxidants, as well as omega-3 fatty acids and vitamin C. Omega-3s aid in weight loss while vitamin C can help reduce inflammation. Blueberries are also known to be powerful brain boosters, improving cognitive function and memory over time. Studies suggest that eating blueberries can boost short-term memory by 20 percent and long-term memory by 11 percent. Eat these delicious little fruits on their own or use them in your favorite smoothie recipe!

5) Watermelon

Watermelon fights inflammation by reducing oxidative stress, keeping your skin moisturized and healthy. Antioxidants in watermelon called lycopene also destroy free radicals that damage cells and cause disease. These antioxidants are also great for fighting inflammation in joints, an important step in relieving arthritis pain. Watermelon contains both vitamin C and beta-carotene, a substance that converts to vitamin A within your body to promote better eyesight and a stronger immune system.

6) Ginger

Ginger’s anti-inflammatory properties make it a powerful weapon in your fight against inflammation. Like curcumin, ginger also has anti-cancer properties that inhibit cancer cell growth and proliferation.

7) Salmon

Salmon is high in omega-3 fatty acids, a type of fat that may help lower inflammation. Omega-3s can also keep your heart healthy by lowering blood pressure and reducing bad cholesterol levels. According to Harvard Medical School, eating fatty fish like salmon once or twice a week could help reduce inflammatory markers in your body. Try adding salmon to an omelet, or enjoy it as sushi!

8) Kale

Kale is a good source of vitamin K and fiber. Vitamin K is essential for bone health and strong bones. It helps fight off inflammation by blocking certain proteins that promote inflammation. Kale also contains glucosinolates, which have anti-inflammatory properties.

9) Quinoa

With eight essential amino acids and a lot of fiber, quinoa is a great food to consume if you’re trying to fight inflammation. As an added bonus, it’s easy to make and serves as a great source of protein. You can prepare it with veggies, or eat it by itself. It has a slightly bitter taste, but that can be counteracted with some lemon juice or vinegar.

10) Green Tea

It’s no surprise that green tea, one of nature’s most healthful beverages, can do wonders for our bodies. It contains high levels of antioxidants and has been used as a natural anti-inflammatory for years. It also helps eliminate excess body fat in addition to fighting inflammation. Switching from your typical coffee drink to green tea will help you lose weight faster than you ever thought possible!