Body pain, chronic fatigue, bloating, rashes, the constant need to blow your nose, constipation, and abdominal pain…
What do all of these have in common?
Unfortunately, these can all be a sign of chronic inflammation.
Inflammation is actually your body’s natural response to infection or injury. This is why you experience redness or swelling when you get a scrape or cut, and it’s why you have excessive mucus when you have a sinus infection.
But, in the case of chronic inflammation, your body’s natural immune responses are essentially stuck on overdrive.
Eventually, in this state, these natural responses become the bad guys, attacking (and thus damaging) healthy cells, tissues, and organs, which can lead to…
- weight gain
- various kinds of cancer
- heart disease
- Alzheimer’s disease
- diseases of the bowel
This type of inflammation, or chronic overreaction by the body’s immune system, can be rooted in a variety of causes, such as:
- untreated injuries and infections
- autoimmune diseases
- long term exposure to irritants or chemicals
- excessive consumption of alcohol
- chronic stress
And, while various medications and supplements have been known to aid in reducing inflammation within the body, something as simple as your diet can play a huge role in managing these chronic overreactions, even potentially healing the damage caused by it!
The following foods all have anti-inflammatory properties. So, consider adding some or all of them to your diet to boost your health and combat inflammation and the damage it can cause to your body.
1- Leafy Green Vegetables
Spinach, kale, swiss chard, and other dark green leafy vegetables are full of nutrients.
- Vitamin E- an antioxidant with disease fighting attributes
- Fiber and folate- known to lower levels of inflammatory cytokines, thereby reducing inflammation
- Carotenoids- slows production of inflammatory cytokines
- Phytonutrients- decrease inflammation and protect and repair damage caused by inflammation
These types of greens are also incredibly low in calories, making them a great addition when you’re trying to lose weight, another big win in reducing inflammation.
Strawberries, blueberries, raspberries, and blackberries are small but mighty when it comes to fighting chronic inflammation.
Blueberries, in particular, are an incredible source of polyphenols, a micronutrient known for its antioxidant super abilities (fighting cancer, aging, and cardiovascular disease).
Berries are also loaded with powerful antioxidants called anthocyanins, which are compounds known to lower the risk of disease by reducing inflammation.
Turmeric is a spice that is mostly associated with Middle Eastern and some Asian dishes. But, it’s amazing anti-inflammatory properties have landed this ginger-family spice on the list of powerful superfoods.
Turmeric’s superpowers are thought to be derived from a nutrient it contains known as curcumin.
Curcumin’s antioxidant properties and ability to reduce inflammation and fight disease have led it to being thought of as one of the most effective anti-inflammatory ingredients in the world.
You can use this spice in a variety of dishes and can take it in supplement form as well.
4- Green Tea
Green tea has been dubbed one of the healthiest beverages you can drink due to its anti-inflammatory properties and antioxidant levels.
Containing a substance known as EGCG (epigallocatechin-3-gallate), green tea can slow down inflammation and reduce damage to fatty acids within your body’s cells.
And, another type of green tea, matcha, is thought to have even higher concentrations of these anti-inflammatory properties than its steeped green cousin.
One study found that participants consuming approximately 1 and a half cups of cherries each day for a month not only lowered inflammatory markers within their body but sustained this reduction in inflammation for nearly a month after ceasing their daily cherry fix.
But, these findings shouldn’t be all that surprising as these small delicious treats are loaded with antioxidants, inflammation’s worst enemy!
Cherries contain both anthocyanins and catechins, each equally powerful at reducing inflammation.
Technically this category could read, cruciferous vegetables (broccoli, cauliflower, brussel sprouts), but broccoli reigns supreme in anti-inflammatory benefits amongst this group, so we’ll leave our focus on this delicious green inflammation fighter.
Broccoli is especially abundant in an antioxidant called sulforaphane, which fights inflammation by lowering your body’s levels of cytokines.
Cytokines work by aiding the process of communication between your cells, and can amp up the movement of cells to places within your body experiencing inflammation. Therefore, in the cases of chronic inflammation, it’s important to lessen their presence in order to lower inflammation, and broccoli fights inflammation in this exact way.
Avocados are often praised for their benefits to the health of your heart, but there’s so much more to this rightly dubbed superfood.
Loaded with carotenoids and tocopherols, they are known to reduce your risk of cancer.
Packed with fiber and monounsaturated fats they are known to lessen your body’s inflammatory responses.
And, containing vitamins A, C, E, and B (complex), they boost antioxidant (aka disease fighting) activity.
8- Fatty Fish
Many types of fish contain needed omega-3 fatty acids, but the best sources of EPA and DHA (essential fatty acids) are:
But, possibly the most notable on that list is salmon (wild salmon), as it contains more omega-3 fatty acids than any other type of fish or seafood.
Your body benefits from these omega-3’s by metabolizing EPA and DHA into compounds that significantly reduce inflammation and prevent the damage caused by it.
Almonds and walnuts especially, of any type of nut, contain great amounts of omega-3 fatty acids, which we just learned both reduce inflammation and prevent the damage it can cause to your body.
Also known to improve cognitive function and boost heart health, these types of nuts make a great satiating snack which is beneficial to any efforts at weight loss, which in turn reduces inflammation as well.
Truffles, porebellos, and shiitake mushrooms are low in calories and contain beneficial levels of B vitamins, copper, and selenium.
The phenol and antioxidant content of mushrooms is known to be most beneficial at protecting against the damage caused by inflammation, but to benefit from these properties, it is said that eating mushrooms raw is best.
11- Dark Chocolate
Who doesn’t love dark chocolate? This delightful and decadent treat is loaded with both antioxidants and flavanols.
The antioxidants in dark chocolate and cocoa not only reduce inflammation, but they are also known to keep you healthy as you age, fighting the stress your body incurs at the cellular level.
Its flavanol content fights inflammation and keeps the cells that line your arteries healthy.
And, in cocoa specifically, its anti-inflammatory properties are exceptionally potent due to its polyphenol content.
Navy, kidney, pinto and black beans are all an excellent source of plant protein. They are high in needed minerals, fiber, vitamin K, and B vitamins.
But, they are also loaded with polyphenols that fight disease, aging, and inflammation.
Their inflammation lowering abilities also contribute to their aids in heart health and diabetes prevention.
13- Extra Virgin Olive Oil
Olive oil is known to reduce inflammation, lower cholesterol, and even prevent some forms of cancer.
Being rich in monounsaturated fats plays a huge role in the above listed benefits, but EVOO’s oleocanthal content boasts its primary anti-inflammatory super powers.
This powerful antioxidant (oleocanthal) is said to be as effective at reducing inflammation as over-the-counter drugs like Ibuprofen…but without the pitfalls associated with this common NSAID.
Pineapple’s wonder drug abilities lie primarily in its bromelain content.
Bromelain’s anti-inflammatory powers are actually so potent, it has been used to reduce superficial swelling and inflammation after surgeries.
And, this powerful enzyme is also known to aid in digestion, boosting the health of the system where more than 70% of your immune system is housed (where your inflammatory responses begin).
15- Sweet Potatoes
Another healthy dinner side-dish, sweet potatoes are loaded with beneficial vitamins and minerals.
Their vitamin A and beta-carotene content make them high in antioxidants that reduce inflammation and fight DNA and cellular damage within the body, thereby reducing the risk of multiple diseases.
Sweet potatoes are also rich in choline, another nutrient noted for its abilities to reduce inflammation.
Another bonus? Sweet potatoes are rich in magnesium which is known to aid in reducing stress. And, as stress is a contributing factor in chronic inflammation, this gives sweet potatoes an added edge in the fight against inflammatory responses.
Consider adding these foods to your diet to aid in boosting your overall health, reducing weight, lowering your risk of disease, and fighting chronic inflammation!
U.S. Cardiologist Warns: Throw Out Your Probiotics Now
If you’re planning to, or are already taking probiotics and dealing with bloating, constipation, weight gain, or even brain fog, then read this immediately!
Probiotics add good bacteria to your stomach, however they may only help temporarily because they do not get to the root cause of the problem.
Most Americans have more bad bacteria than good bacteria, which can cause weight gain, junk food cravings, and even an extended belly.
There is one food that feeds good bacteria and makes them take over bad bacteria, so click here to find out this one food.
P.S. If you are currently averaging 1 or less bowel movement per day, then you need to watch this shocking video right now!