Top 21 Anti Inflammatory Foods You Need To Add To Your Diet

Dark green leafy vegetables such as kale, collard greens, spinach, collard greens and Swiss chard all contain a plethora of antioxidants, carotenoids, flavonoids and vitamin C. All of these properties help protect against cellular damage. Eat greens raw, lightly steamed or juiced for best results.

2. Beets
Beets contain the antioxidant betalain that gives beets their rich color and anti-inflammatory properties. Beets fight inflammation at the cellular level and also repair damage using their high levels of potassium and magnesium. It has been found that magnesium deficiency is linked to inflammatory conditions. In addition, calcium is not processed well without magnesium. Consuming foods that contain magnesium such as beets helps the body process calcium found in other foods we eat. Eat beets fresh in salads, lightly steamed, sauteed or even fermented and enjoy all they have to offer.

3. Broccoli
Broccoli is loaded with potassium and magnesium in addition to a bounty of other antioxidants. All of these substances combine to produce a powerful anti-inflammatory arsenal. Vitamins, flavonoids and carotenoids work in harmony to reduce oxidative stress, reduce chronic inflammation and decrease the risk of cancer.

4. Pineapple
Besides being delicious and highly nutritious, pineapple contains bromelain, a digestive enzyme that regulates the immune response that creates unwanted inflammation.  Pineapple is also good for your heart – bromelain fights blood clots and has been shown to stop blood platelets from sticking together or building up on blood vessel walls, thus reducing risk of a stroke or heart attack.

Pineapple also contains a rich supply of vitamin C, vitamin B1, potassium and manganese along with other antioxidants that keep inflammation and disease at bay.

5. Blueberries
Blueberries are extremely high in antioxidants and have been researched for their health benefits for the nervous system and brain. It is thought that they can improve memory and boost cognitive function.  Blueberries are very low on the glycemic index making them an ideal snack or breakfast food. Other benefits of eating blueberries include a reduction in the risk of diabetes, cardiovascular disease, improved eye health and cancer protection.  Choose fresh and organic blueberries whenever possible.

6. Celery
While you may associate celery with low-calorie diets, it is actually a powerful addition to any anti-inflammatory diet. Celery contains vitamin C, beta-carotene, and manganese. However, its real therapeutic boost comes from the phytonutrients it contains. A number of these phytonutrients are known as phenolic antioxidants that have powerful anti-inflammatory characteristics. The best way to eat celery is raw.

7. Bok Choy
This member of the cabbage family has over twenty-one nutrients including omega-3s and the antioxidant mineral zinc. Studies have found over 70 antioxidant phenolic substances in this vegetables that are known as “chain-breaking” antioxidants because of how they gobble up free radicals.This vegetable is easy to work with and can be tossed into soups, stews and stir-frys.

8. Raisins
These sweet little gems are an antioxidant superpower  that have been shown to reduce the growth of the type of bacteria that causes inflammation in gum disease. Research has  shown that there may be a connection between periodontal disease and heart disease. Interestingly enough, if you consume raisins you  may reduce your risk of inflammation that causes periodontal disease and heart disease. Sprinkle raisins on salads, mix them with fresh nuts or just enjoy as a healthy snack on their own.

9. Fatty Fish
Oily fish including tuna, sardines, mackerel, herring, anchovies and salmon are all rich in omega-3 fatty acids, which have demonstrated the potential to reduce inflammation. In order to reap the benefits of fatty fish you need to eat it several times a week and cook it in a healthy manner. This would include baking, steaming and lightly pan frying.

If fish is not your thing, consider a high-quality  fish-oil supplement such as krill oil.

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