Anti-Inflammatory Foods

Chronic inflammation is the root cause of many serious illnesses, and you can help combat it through a healthy diet and exercise. A diet rich in fruits, vegetables and healthy fats will help you maintain a healthy body rather than one that is constantly fighting and remaining in an inflamed state.

Here’s a great list of anti-inflammatory foods that you can incorporate into your diet. Remember that variety is best. Don’t be afraid to try new things so you get a variety of nutrients.

FRUITS
Apricots
Berries
Cantaloupe
Grapefruit
Strawberries
Pineapple
Rhubarb
Apples
Tomatoes
Cherries
Avacados
Black Current
Guavas
Kiwi
Kumquats
Papaya
Lemons
Limes
Mulberries
Oranges
Peaches

VEGETABLES
All green leafy Veggies
Broccoli
Onions
Cabbage
Carrots
Bell Peppers
Bok Choy
Brussels Sprouts
Cauliflower
Chard
Fennell Bulb
Green Beans
Kale
Leeks
Turnip Greens
Beets

Nuts
Almonds, Walnuts, Hazelnuts,Cashews
Macadamia, Brazil, Flaxseed, Sunflower seed,Chia seeds

Fats/ oils
Almond oil
Avocado oil
Extra virgin olive oil
Coconut oil
Flaxseed oil
Organic Butter

Proteins
Organic lean white meats- ex. chicken
Wild-caught salmon
Organic eggs
Grass- Fed meat
Duck
Goose
Elk, Bison, Deer
Quail
Pheasant
Tuna, Halibut
Herring
Sardines/Anchovies
Cod, Whitefish, Snapper

CARBS
Quinoa
Rice brown,red, purple
Sweet Potato
Plantains
Steel cut Oats
Potatoes red, white, purple

Herbs and spices
Cinnamon
Garlic
Ginger
Turmeric
Rosemary
Mint
Basil
Curry
Oregano
Cocoa (70% cocoa)

While this is not a complete list, it gives you a great start! Do you have any favorite foods on this list? How do you incorporate them into your diet?

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Anti-Inflammatory Gummy Treats

I used to be a Gummy Bear Addict!
I now find ways to make my favorite treats
without the guilt of all those extra calories and ingredients!
For these I used organic mixed berries ( raspberry’s, blueberries, blackberries)

INGREDIENTS1 cup berries fresh lime or lemon juice1/4 cup great lakes grass fed gelatin ( amazon)I did not add honey but if you like a sweeter taste then add a TBSP of organic honey
DIRECTIONSBlend berries, lime or lemon juice add juice and gelatin to small sauce pan , low heat, stirring until gelatin is dissolved .Pour mixture into silicone molds. Refrigerate for 45 minutes and enjoy!

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Anti-Inflammatory Superstars

While there are several foods that are considered anti-inflammatory, there are also some herbs and spices that are real superstars. Here are a few to get you started.

Turmeric

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Turmeric is especially popular in Chinese and Indian medicine. The oil fraction of turmeric offers anti-inflammatory properties, but it’s the yellow and orange color known as curcumin that really packs a punch. Several studies have shown that the curcumin found in turmeric is equally as powerful as over-the-counter anti-inflammatory medications. Other benefits of turmeric include:

  • Lower cholesterol
  • Cancer prevention
  • Rheumatoid arthritis relief   

Turmeric can be used in soups, stir fries, smoothies and more.

Garlic

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Garlic contains special sulfur compounds found in garlic that contain anti-inflammatory properties. Studies have recently shown that some of our cells actually turn into full-fledged fat cells under certain metabolic conditions that involve inflammatory activities. Obesity is actually considered a form of inflammation, so garlic is being further studied in this area. Other benefits of garlic include:

  • Blood vessel and blood cell protection
  • Antibacterial and antiviral properties
  • Cancer prevention
Add chopped garlic towards the end of cooking for maximum health benefits, or add to bone broth in the winter for an excellent flu fighter.


Cinnamon

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Cinnamon is especially popular in complimentary and alternative medicine. It inhibits the release of arachidonic acid, which plays a role in inflammatory messaging. It has been used to help with gastritis, bronchitis and indigestion, among other things. Other benefits of cinnamon include:

  • Improved brain function
  • Blood sugar control
  • Anti-microbial
Try adding cinnamon to smoothies or sprinkle it on fruit. Cinnamon should be used in moderation, with no more than 6 grams per day consumed.
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