Seven Anti-Inflammatory Foods
The hotter your internal inflammatory fire is burning, the more likely you are to suffer from weight gain, obesity and poor health. Unfortunately, many people are unaware that the flames of inflammation are building up inside them, compromising their health, body composition and vitality. If you can cool inflammation with better food choices (and exercise), you can significantly upgrade your memory and brain functioning, trim your waistline and fight off chronic disease.
Chronic inflammation is like a raging fire inside of you that can eventually cause several diseases and health problems. Combat inflammation naturally with these 7 anti-inflammatory foods.
1. Cold Water Fatty Fish
The extra-long chain omega-3 fats EPA and DHA help cool inflammation by supporting the production of anti-inflammatory prostaglandins, powerful hormone-like substances that turn down the body’s internal fires. Cold-water fatty fish like salmon, mackerel, anchovies, sardines, herring and black cod should be staples in your diet. A typical 3-4 oz. servings contains about 500-750mg of EPA and DHA.
2. Turmeric
Turmeric root is a staple of Indian cuisine and contains a specific compound called curcumin that acts as a powerful anti-inflammatory. Curcumin inhibits the COX-2 enzyme, just like ibuprofen, to reduce inflammation and accelerate healing. Although not as potent as an NSAID, the natural herb has the benefit that it does not cause ulcers, liver and kidney damage, and leaky gut like chronic use of NSAIDs.
3. Ginger
Like curcumin, ginger acts as a potent anti-inflammatory that inhibits the COX-2 enzyme. The research shows the consumption of ginger can reduce inflammatory markers after only 7 days. If you enjoy juicing, add ginger to your favorite juice, sprinkle on top of salads or meals, or add into herbal teas to boost your inflammation protection.
4. Leafy Greens
Like curcumin, ginger acts as a potent anti-inflammatory that inhibits the COX-2 enzyme. The research shows the consumption of ginger can reduce inflammatory markers after only 7 days. If you enjoy juicing, add ginger to your favorite juice, sprinkle on top of salads or meals, or add into herbal teas to boost your inflammation protection.
5. Hot Peppers
Capsaicin’s are the active components of hot peppers that give them their spicy kick and they also help act as potent anti-inflammatory. Capsaicin’s impact inflammation via your brain, interacting with a specific receptor to increase BDNF (brain-derived neuropeptide factor) that cools inflammation and combats low mood. Try sprinkling cayenne on your food or in your smoothies and add hot peppers to your meals to take advantage of the anti-inflammatory benefits. Just don’t go overboard, moderation is key here.
6. Blueberries
The perfect breakfast addition to your morning smoothie or afternoon snack also provides a nice anti-inflammatory and antioxidant punch. Dark-colored berries contain quercetin, a potent antioxidant that protects your body against the oxidative damage caused by inflammation, whether from a trauma or simply being overweight. Furthermore, the polyphenols in blueberries also trigger the genetic pathways that provide a great COX-2 anti-inflammatory effect.
7. Beets
Beets are an incredibly nutrient-dense root vegetable packed full of the antioxidant betalain, as well as being a phenomenal source of dietary nitrates that help to boost arginine levels and support better flow to accelerate healing and recovery.
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