Several anti-inflammatory drugs in the market guarantee to relieve our pain and allergic reactions. Although they might offer quick relief, long-term usage of a few anti-inflammatory medicines such as NSAIDs and steroids can literally damage our immunity or cause undesirable side effects.
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But sometimes we forgot that the answer is within nature! Nature has presented us with numerous anti-inflammatory foods which don’t just work with minimal adverse reaction, but are also great tasting. Along with their abilities to minimize inflammation, they also supply us with plenty of crucial vitamins and minerals that enhance our immune health.
#1 Turmeric
Photo by Saptarshikar via Flickr
This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.
#2 Wild Salmon
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high quality fish oil supplements.
#3 Broccoli
Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.
#4 Blueberry
Photo by Whitney via Flickr
An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
#5 Green Tea
Photo by Mckay Savage via Flickr
The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.
#6 Kelp
Photo by NOAA’s National Ocean Service via Flickr
Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.
#7 Shiitake Mushroom
Photo by Alpha via Flickr
Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
Other known anti inflammatory foods:
Herbs
- Basil
- Chamomile
- Cinnamon
- Garlic
- Ginger
- Nutmeg
- Parsley
- Rosemary
- Thyme
Fruits:
- Blood Oranges
- Cherries
- Cranberries
- Papaya
- Pineapple
- Purple Plums
- Purple Grapes
- Red Pears
- Strawberries
Vegetables:
- Broccoli Florets
- Brussels Sprouts
- Eggplant
- Purple Cabbage
- Purple Potatoes
- Purple Peppers
- Radicchio
- Radishes
- Red Peppers
- Rhubarb
- Sweet Pototes
Omega-3 Rich Foods:
The anti-inflammatory foods found in this category are rich in Omega-3:
- Flaxseed Oil
- Grape seed Oil
- Linseed Oil
- Olive Oil
- Walnut Oil
- Almonds
- Pumpkin Seeds
- Soybeans
- Sunflower Seeds
- Wheat Germ
These fatty fish provide anti-inflammatory food protein:
- Anchovies
- Blue Fin Tuna
- Bluefish
- Herring
- Mackerel
- Sardines
- Sturgeon (Atlantic)
- Trout (lake)
- Whitefish (lake)
Beverages:
- Acai/Blueberry Juice
- Apple Juice
- Grava Juice
- Green Tea
- Noni Juice
- Pomegranate Juice
