Nature has provided many great anti-inflammatory foods with high anti-oxidant and immune-boosting properties. Those seeking an alternative to over-the-counter pain medications and steroidal drugs may enjoy adding some of these superfoods to their meal plans. These foods are not only delicious, but also packed with vitamins, minerals and nutrients.
Berries
Blueberries, blackberries, raspberries and strawberries are some of the highest anti-inflammatory, anti-oxidant fruits. Anti-oxidant-rich foods can remove free-radicals that cause oxidative damage to your body that can cause disease, infection and inflammation. Berries are rich in potassium, folate and vitamin C and have been shown to have anti-cancer properties. Berries can be eaten plain or added to cereal, yogurt and salads and used to make smoothies.
Pinneapple and Papaya
Pineapple contains bromelian, a natural antihistamine and anti-inflammatory agent. Papaya contains vitamins C and E, as well as papain, an enzyme that aids in the digestion of protein and reduces inflammation.
Flaxseed, Walnuts and Cold-Water Fish
High in omega-3 fatty acids, flaxseed is a powerful anti-inflammatory agent. According to the Mayo Clinic website, 1 tbsp. of ground flaxseed has 1.6 g of omega-3. Other omega-3-rich foods are walnuts and salmon. Tosca Reno, author of "Clean Eating, Stripped" recommends opting for organic cold-water wild fish to avoid consuming high levels of mercury. Studies show a ratio of 3:1 of omega-6 to omega-3 is beneficial in reducing inflammation.
Dark Leafy Greens
Dark leafy greens such as spinach, endive, kale, chard and mustard greens are anti-oxidant, anti-inflammatory foods rich in folate, calcium, magnesium, and vitamins A, C, E and K. Eat greens raw or lightly steamed for the greatest amount of nutrients.
Roots, Herbs and Spices
Garlic is a superfood that is anti-viral, anti-bacterial, anti-fungal and anti-parasitic. A study published in the "Journal of Agriculture and Food Chemistry" showed that ginger and turmeric are anti-inflammatory agents, that may also have anti-cancer benefits.
References
- "Clean Eating, Stripped"; Tosca Reno; 2011
- Mayo Clinic; Food Sources the Best Choice for Antioxidants
- "Journal of Agriculture Food Chemistry"; Blackberry, Black Raspberry, Blueberry, Cranberry, Red Raspberry; NP Seram; Dec 2006
- Mayo Clinic: Ground Flaxseeds
- "Biomedicine and Pharmacotherapy"; The importance of the ratio of omega-6/omega-3 essential fatty acids; AP Simopoulos; Oct 2002
- "Journal of Agriculture and Food Chemistry"; Functional Properties of Spice Extracts Obtained via Supercritical Fluid Extraction; PF Leal; April 2003
