Foods That Fight Inflammation

Inflammation has been a pretty big focus in my life for the past year. I was found to be allergic to Gluten last April/May and have also been keeping tabs on my auto immune levels. Arthritis is present in my family and my Father had lupus so I am trying to keep as healthy as possible, as naturally as possible.

Inflammation is probably one of the biggest causes of illness. It can come from so many sources: Food, Stress……

Recently I spoke to my friends at the MLK Center about foods they can incorporate into their diets that will help fight inflammation. I need to be better at this as well, for my own sake!

1. Turmeric is a root native to India. It is full of carotenoids, curcuminoids, and essential oils called ‘tumerones. Many studies on curcumin, the active ingredient of turmeric, have shown that it is more effective at reducing inflammation than NSAIDs such as aspirin and ibuprofen.
2. Ginger is a relative of turmeric. It has been used in traditional Chinese medicine for thousands of years to treat digestive upset, nausea, diarrhea, arthritis and heart conditions. Add ginger to recipes where you might use garlic or another pungent spice, such as stir-fries and marinades.
3. Blueberries are packed vitamin C, which can limit the release of pro-inflammatory cytokines, a type of protein that can worsen disease. Blueberries can also lower your risk for heart disease and cancer, and their anti-inflammatory benefits extend to warding off other chronic conditions caused by systemic inflammation, including autoimmune disease.
4. Salmon is full Omega-3s, which support a balanced immune response. Studies have shown the benefit of fish oil supplementation in patients with inflammatory and autoimmune diseases, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus, multiple sclerosis and migraines. Supplementing with fish oil can decrease disease symptoms and flare-ups, and reduce dependence on anti-inflammatory medications.
5. Avocados are high in monounsaturated fat, particularly oleic acid, which studies have shown to reduce biomarkers of inflammation. Unlike most fruits, they are a good source of vitamin E, a micronutrient that has anti-inflammatory effects and is linked to decreased risk of joint damage in osteoarthritic patients. Adding avocado to a meal will help you fight inflammation for hours after eating.
6. Leafy Greens Dietary nitrate, found in leafy green vegetables and beets, has been shown to have the potential to reduce inflammation and arterial stiffness, which in turn reduces your risk of stroke and coronary heart disease. Leafy greens–such as kale, spinach, broccoli, collards, and arugula–are also brimming with vitamins A, D, E, and K, all of which have anti-inflammatory benefits and are necessary for optimal health.
7. Bone Broth is a natural source of glucosamine and is high in the anti-inflammatory amino acids glycine and proline, which help to reduce joint pain caused by inflammation. It has also been found to mitigate the symptoms of upper respiratory infections.The collagen in bone broth helps repair your gut lining, improves detoxification and liver function, encourages optimal bone mineral density, and supports healthy hair and nail growth.

*Original Source: 7 Foods That Fight Inflammation by Amy Myers MD