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The 10 BEST Inflammation-Fighting Foods You Need To Be Eating

 | 20 Comments  | Articles, Health, Nutrition


Fighting inflammation is quickly becoming a major health priority—and for good reason, considering inflammation is linked to everything from bloating and acne to life-threatening illnesses such as cancer and diabetes.

Here are 10 of the BEST anti-inflammatory foods you NEED to be eating!

1. Turmeric. Turmeric was one of the most trending pins in Pinterest in 2016 until now. Turmeric – a member of the ginger family, contains Curcumin a powerful antioxidant that has long been used in Chinese and Indian systems of medicine, as an anti-inflammatory agent to treat a wide variety of conditions. One of these conditions is cancer.  Turmeric can destroy cancer cells and promote healthy cell function. It also helps prevent the development of additional blood supply necessary for the growth of cancer cells. Turmeric changes the regulation of DNA, blocks certain enzymes that promote the growth of cancer cells, and because of its mega antioxidants, it reduces the inflammation in the body.

“Turmeric (the yellow powder that is one of the components of yellow curry) is the most potent natural anti-inflammatory identified today. It also helps stimulate apoptosis (cell death) in cancer cells and inhibit angiogenesis (the formation and development of blood vessels that feed tumors). In the laboratory, it enhances the effectiveness of chemotherapy and reduces tumor growth.” – David Servan-Schreiber, M.D., Ph. D

Out of any nutrient, turmeric is the one that has the most HUMAN trial-based evidence (not rats, not mice, squirrels or whatever) in being universally useful for just about every type of cancer. This culinary spice helps the body to destroy mutated cancer cells so they cannot spread throughout the body and cause more harm.

Other benefits of turmeric:

•    Effective treatment for inflammatory bowel disease (IBD) such as Crohn’s and ulcerative colitis

•    Relief for Rheumatoid Arthritis

•    Help for Cystic Fibrosis Sufferers

•    Reduces risk of childhood leukemia

•    Improves liver function

•    Lowers cholesterol

•    Protects against Alzheimer disease

•    Relieves arthritis

•    Boost immune system

•    Improves digestion

2. Berries. Strawberries, blueberries, raspberries, blackberries and the dozen other varieties of berries out there, contain antioxidants known as anthocyanins. Anthocyanins may reduce inflammation, boost immunity and reduce the risk of heart disease. Berries also tend to be lower in sugar than most fruits. By replacing your high sugar fruits with berries, you are significantly reducing the amount of sugar you consume.

Your body produces natural killer cells known as NK. NK helps keep your immune system healthy and functioning properly. A study done by the US National Library of Medicine National Institutes of Health found that men who consumed blueberries every day produced more NK cells than those who didn’t. Eating berries is a tasty and potent way to fight inflammation.

3. Salmon.  One of the best sources of Omega-3 fatty acids is salmon.  A study done by the US National Library of Medicine National Institutes of Health found Omega-3s to be some of the most potent anti-inflammatory substances that result in consistent relief of inflammation, and reduce the need for anti-inflammatory medications.

Research continues to show that Omega-3 fatty acids reduce inflammation, which may help lower risk of chronic diseases such as cancer, heart disease, and arthritis. In the

Complementary and Alternative Medicine Guide for The University of Maryland Medical Center, it is stated that Omega-3 fatty acids are highly concentrated in the brain and appear to be important for memory, cognitive performance and behavioral functions.

Sick with wild-caught salmon, as it has the highest and best quality of Omega-3 fatty acids over farm-raised fish.

4. Bone broth. Bone broths is full of minerals such as calcium, magnesium, phosphorus, silicon, sulfur, and others, in the best form that your body can easily absorb.  Bone broth also contains chondroitin sulfate and glucosamine, the very same compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

Bone broth provides healing and protection against leaky gut. Leaky gut is a condition in which your intestinal wall has tiny tears, causing waste, food, and bacteria to travel through and get into your bloodstream. This leads to inflammation, and many other autoimmune conditions. Bone broth helps heal the gut, and repair and reduce the damage of inflammation in your intestinal wall.

As a bonus, bone broth is full of collagen. As we age, we lose collagen. By consuming bone broth, we’re kept youthful on the inside and out.

5. Avocados. Avocados are an incredible, “superfood.” Known for their healthy fats, avocados are packed with potassium, fiber, and magnesium. Multiple 2005, 2009 and 2015 studies in the US National Library of Medicine National Institutes of Health, found avocados to be helpful in reducing the risk of cancer thanks to containing the compounds carotenoids and tocopherols. Another study shows that they provide the compound AV119 (a natural sugar in avocados) which helps reduce inflammation. Overall, avocados contain potent compounds that not only reduce your inflammation but cancer risk as well.

6. Green Tea. By now, most of us know that green tea is good for us but do you know why? A 2010 Literature review in NCBI, showed green tea to reduce the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions. This is contributed to its antioxidant and anti-inflammatory properties, especially the potent antioxidant called EGCG (epigallocatechin gallate).

According to Authority Nutrition, “EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.” The high EGCG in green tea is excellent for reducing inflammation and protecting your cells from damage that could lead to disease.

7. Bell & Chili Peppers. These peppers are rich in antioxidants with high anti-inflammatory properties. Bell peppers and chili peppers are loaded with vitamin C. Bell peppers have the antioxidant quercetin, which has been shown to reduce one marker of oxidative damage.  Chili peppers contain sinapic acid and ferulic acid, which not only reduces inflammation but also leads to slower aging.

8. Coconut Oil. Coconut oil is composed of medium-chain fatty acids that are immediately converted into energy by the body, making it an excellent pick me up! Coconut oil is high in saturated fat, but because of its high lauric acid content, coconut oil does not behave in your body the same way other poor quality saturated fats do. Just be sure to use organic, cold-pressed, coconut oil.

A 2014 International Immunopharmacology study in India, showed that the high levels of antioxidants found in unrefined, virgin coconut oil reduced inflammation and healed arthritis more effectively than the average leading medications.

Other benefits of coconut oil include:

•    It’s a cholesterol free food

•    Aids in weight loss by speeding up your metabolism and promoting feelings of satiety

•    Lauric Acid in coconut oil increases your immune system and helps fight disease

•    Lauric Acid helps prevent against some cancers

•    Increase thyroid health

•    Increases your bone strength and aids in mineral absorption

•    Its antifungal properties have been shown to reduce candida and yeast in the body

•    It’s antibacterial, antiviral and antimicrobial properties help fight infection and the flu

9. Ginger. A commonly known anti-inflammatory herb, ginger can be used fresh, dried, or in supplement form and extracts and teas. Ayurvedic medicine believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, which is our body’s sewage /filtration system.

A 2015 study in Pharmaceutical Biology, praised ginger as an excellent herb for treating inflammation in allergic and asthmatic disorders.

10. Last but not least, dark chocolate. Dark chocolate is rich, delicious and satisfying. It may taste great, but dark chocolate is also good for your health. It is packed with antioxidants that by now, you know are essential to reducing inflammation. Antioxidants reduce inflammation as well as potentially reducing the risk of disease and leads to healthier aging.

The flavanols in dark chocolate are responsible for chocolate’s anti-inflammatory effects, and according to the Journal of Hypertension, also keep the endothelial cells that line your arteries healthy.

As great as it sounds, not all chocolate is anti-inflammatory. To get the most benefits, make sure to choose dark chocolate. You want it to contain at least 70% cocoa (more is even better) to reap the full anti-inflammatory benefits.

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20 comments on “The 10 BEST Inflammation-Fighting Foods You Need To Be Eating”

  1. private avatar image

    Private  | 

    I thought recent studies are saying coconut oil isn’t as healthy for us as originally thought (especially for older persons) I’ve tried to track down the links to add here but not that IT savy.
    The recent studies are saying olive oil is much the healthier option

    • private avatar image

      Private  |  Victoria, BC, Canada

      I think there’s a smear campaign going on with coconut oil. I’m in academia and lots of research is corrupt, so even if there’s research supporting this claim, I would find it dubious.

  2. private avatar image

    Private  |  Victoria, BC, Canada

    I eat all of these foods on a regular basis with the exception of bone broth. However, I make chicken bone broth for my Rotti X, Daisyflower. She has it every morning for her breakfast (with chicken and vegetables and the bone marrow), and she is 17 years old and going strong! I sometimes try to make myself drink some, and once in a while I cook quinoa in it, but I have a hard time getting past what it’s made from (I don’t like meat: ( I know from researching it years ago for my last dog that we should all be drinking bone broth (and eating organ meats and even bone marrow), but blech.

  3. private avatar image

    Private  | 

    Hi Marilyn
    Yes lots of confusing information about what’s ‘healthy’ . Lots of current studies all the time constantly challenges one view against another. What’s nice is Zuzkalight empowers us with knowledge and choices which helps eliminate all that confusion for us , cheers

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