What Foods are ANTI Inflammatory? Our Top 11 List

Certain foods cause the body to respond with more inflammation, whereas other foods help reduce inflammation and provide a more anti inflammatory response.  Nutrition is at the core of a healthy body, and the knowledge of anti inflammatory foods will come in beneficial on an everyday basis since our health is built on our day-to-day decisions not just a New Year's Resolution.  An anti inflammatory lifestyle and diet are a very good thing, and necessary to spend less time and money visiting the doctor and pharmacy over the long-haul.  

So what are the anti inflammatory foods?  This is not an exhaustive list by any means, but it is a curated list of anti inflammatory foods that do indeed promote anti inflammation in the body and should be incorporated in any anti inflammatory diet.  This list is more of a quick list with just a few comments on each food.  From my own personal injury, this is a list of some natural anti inflammatory foods that I focused on eating in order to heal.

Foods that are anti inflammatory

1. Napa Cabbage/Bok Choy -Researchers have now identified nearly 20 different flavonoids and 15 different phenols in cabbage, all of which have demonstrated antioxidant activity. Very good for detox and anti inflammation.
2. Fennel - Fennel seeds contain essential oils, compounds including anethole (licorice).
   
3. Turmeric - Eaten for thousands of years and a member of the ginger family. Turmeric's phenomenal anti inflammatory properties are due to curcuminods and are an important part to Indian curry spices and sauces, which use turmeric as a predominant ingredient.  Curcumin also serves as an antioxidant and a is good food for liver health.flavor), limonene, and quercetin (an anti-inflammatory flavonoid).
4. Celery - Good for treating high blood pressure, chewing it aids in digestion.
5. Brussel Sprouts - A cruciferous vegetable, and cabbages in general have cancer-fighting nutrients and is anti inflammatory.  The American Cancer Society has cruciferous vegetables as a key dietary recommendation in your regular diet.
6. Broccoli - A cruciferous vegetable, broccoli contains anticancer phytochemicals called isothiocyanates that neutralize carcinogens.  Also contains indole-3-carbinol, which is a strong antioxidant and stimulator of detoxifying enzymes.  Awesome stuff.
7. Other dark green leafy vegetables - Includes spinach, swiss chard, arugula, etc.
8. Water - You would not attribute water as a food, but water plays a big role in anti inflammation and detox.  Water is a key component to your blood, and proper hydration will ensure that your blood will not be as thick, because blood flow heals inflammation.  Your healing comes from your blood, which is why building up good blood and a good circulation system is the way to staying anti inflamed and with a strong immune system.
9. Pineapple - protein-digesting enzyme bromelain, making pineapple a natural anti-inflammatory agent that helps reduce swelling, bruising and pain (DiNubile, 2005; Fitzhugh et al. 2008; Mozian, 2000; Walker et al., 2002).
10. Blueberries - contain antocyanin that is an antioxidant and anti-inflammatory.  So many good properties in blueberries.
11. Baobab - an antioxidant rich superfruit for anti inflammation, plus digestive friendly fiber that contains insoluble and soluble fiber.  Baobab is easy to use in smoothies, oatmeal, yogurt, and can be combined with all the above for a SUPER power anti inflammatory smoothie. If you are looking for an antioxidant dietary supplement, our baobab superfruit chews® are a natural and easy way to get high antioxidants.
    

 

Sources: American Cancer Society; Bowden, 2007

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