As we navigate through our days, food selection is one of the most important choices we have for our present lives and our futures. Inflammation in our bodies wreaks havoc in the form of disease, aging, pain, and more.
Thankfully, we can make amazing food choices for keeping our inflammation levels down. The following have been proven by science to be amazingly beneficial to our bodies:
#1 - Berries
Berries are packed with fiber, vitamins, and minerals that our bodies love.
Enjoy a mixture of strawberries, blueberries, raspberries, and blackberries just as they are or in a smoothie.
In a recent study, it was discovered that those who consumed blueberries every day produced significantly more NK Killer cells than those who did not. This translates to lower chances of disease and sickness.
In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.
#2 - Fatty Fish
Fatty fish is a great source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among include:
- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease.
Our bodies metabolize these fatty acids into compounds called resolvins and protectins, which have important anti-inflammatory effects.
#3 -- Broccoli
Broccoli is one of the kings of nutrition. It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. It's also wonderful at fighting inflammation.
#4 - Avocados
Avocados are referred to as superfoods for a reason. They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.
They also have carotenoids and tocopherols, which are linked to reduced cancer risk.
Researchers have also discovered a compound that they think reduces inflammation in young skin cells.
#5 - Green Tea
Green tea is important because it reduces your risk of heart disease, obesity, Alzheimer's disease, and more.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). This helps protect your cells and boosts your overall health.
#6 - Bell Peppers & Chili Peppers
Bell peppers and chili peppers have tons of Vitamin C and antioxidants just waiting to give your body a boost. They also have powerful anti-inflammatory effects and may reduce oxidative damage in those who suffer from inflammatory-based diseases.
#7 - Mushrooms
The most important mushrooms you can put into your body include truffles, portobello mushrooms, and shiitake.
Mushrooms are super low in calories and rich in copper, B-vitamins, copper, and selenium. They also contain phenols and antioxidants that have been proven reduce inflammation.
One study found that cooking mushrooms lowers their effectiveness of their anti-inflammatory properties. So, it's best to eat them lightly cooked or raw.
#8 - Turmeric
Turmeric is a spice with a strong, earthy flavor and it's perfect for use in many dishes and smoothies.
It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory. It has been scientifically proven to reduce inflammation related to the aging process, diabetes, and arthritis.
In fact, consuming 1 gram of curcumin daily combined with piperine from black pepper can lead to much lower levels of inflammation for those afflicted with metabolic disorders.
For turmeric to make a real difference, you need to consume quite a bit, so you may want to consider a supplement that includes piperine as well. The combination has been proven to increase absorption by 2,000 percent.
