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Top 7 Foods That Reduce Inflammation
Josan
Inflammation is a natural response by the body’s immune system to injury or infection. However, chronic inflammation can lead to various health issues, including heart disease, arthritis, and even cancer. Incorporating certain foods into your diet can help reduce inflammation and improve overall health.
Here are the top seven foods that can help you combat inflammation naturally.
1. Green Leafy Vegetables & Vegetables
Green leafy vegetables and vegetables, in general, are powerhouses of nutrients and essential for reducing inflammation. These vegetables include spinach, kale, collards, broccoli, and cucumbers. They are rich in antioxidants and other compounds that fight inflammation.
At the Livingood household, we always keep cut-up veggies like broccoli and cucumbers in the fridge. These vegetables are very alkaline and excellent for reducing inflammation. You can peel the skins to make them more palatable and dip them in hummus, which is another great option because beans can be part of an anti-inflammatory diet.
If you struggle to consume enough vegetables, try adding leafy greens like spinach, kale, or collards to your smoothies. You can also opt for a spinach salad when dining out instead of a romaine lettuce salad for more nutrients and inflammation reduction.
For those who find it challenging to eat enough vegetables, a greens powder can be a great option, providing 54 different nutrients and 15 servings of fruits and veggies in a convenient form.
2. Apple Cider Vinegar
Apple cider vinegar (ACV) is a staple in my house for its numerous health benefits, including its potent anti-inflammatory properties. To reap the most benefits, ensure you use organic, raw, and unfiltered ACV with the “mother,” a colony of beneficial bacteria and yeast. ACV helps reduce inflammation by lowering blood sugar levels, improving stomach acid levels, and boosting probiotics to enhance the immune system.
Research suggests that taking one to two tablespoons of ACV twice a day can be more effective at reducing blood sugar than some medications. I usually mix ACV with water or my vitamin C powder, making it a tasty and beneficial drink. This combination not only boosts my immune system but also significantly reduces inflammation, making it a valuable addition to any anti-inflammatory regimen.
If you find taking ACV straight leads to chest pain, you can also try the capsule form for the same benifits without the taste!
3. Fruits
Fruits are a delicious and effective way to fight inflammation. My favorites include green apples, blueberries, limes, and lemons. Green apples are particularly beneficial as they have a lower sugar content compared to red apples, making them a better choice for keeping sugar levels down while still providing anti-inflammatory benefits.
Blueberries and other berries like strawberries are packed with antioxidants and vitamins that help reduce inflammation. Citrus fruits like limes and lemons are also excellent choices. It’s important to select organic fruits to avoid pesticides, which can negate the anti-inflammatory effects.
Referring to the Clean 15 and Dirty Dozen lists can help you choose the best produce. Incorporating a variety of fruits into your diet not only aids in inflammation reduction but also provides a wealth of other health benefits.
4. Spices
Spices are a flavorful way to reduce inflammation, with turmeric, ginger, and cinnamon being particularly effective.
Turmeric is an anti-inflammatory powerhouse that can be added to numerous dishes. Recently, I added turmeric to chili, and it blended perfectly, providing its benefits without altering the taste. You can also use turmeric root to make tea, but be careful as it can stain due to its potency.
Ginger is another fantastic anti-inflammatory spice, known for its ability to relieve nausea and other ailments. Fresh ginger can be used to make tea or added to juices. Cinnamon, which I add to my coffee every morning, helps lower blood sugar and blood pressure levels while providing anti-inflammatory benefits. Incorporating these spices into your daily routine is an easy and delicious way to enhance your anti-inflammatory diet.
5. Roots
Roots like beets and sweet potatoes are excellent for reducing inflammation. Sweet potatoes are a regular in our household; our kids love them, especially when cooked with coconut oil, which enhances their benefits. It’s crucial to choose organic sweet potatoes to avoid pesticides.
Beets are another root vegetable with significant anti-inflammatory properties. They are rich in antioxidants and other nutrients that help reduce inflammation and support overall health. Incorporating these root vegetables into your meals can provide substantial health benefits and help manage inflammation effectively.
6. Healthy Fats
Healthy fats are essential for reducing inflammation and maintaining overall health. Fats such as those found in coconut oil, olive oil, avocados, and nuts are particularly beneficial. These fats are natural and contain high amounts of omega fatty acids, which are known for their anti-inflammatory properties.
In our house, we always have a giant container of coconut oil from Costco. It’s incredibly versatile and can be used in smoothies, cooking, or even taken by the spoonful. Olive oil is another excellent choice for cooking and dressings. Avocados and nuts are also great sources of healthy fats that support brain health and reduce inflammation. Including these fats in your diet is crucial for reducing inflammation and supporting overall health.
7. Fermented Beverages
Fermented beverages like kombucha are excellent for reducing inflammation. Kombucha is a fermented tea that replenishes good bacteria in your gut, where 70–80% of your immune system resides. A healthy gut is crucial for managing inflammation and overall health.
Kombucha, sauerkraut, and other fermented foods provide probiotics that support the immune system and reduce inflammation. If you don’t consume enough fermented foods, consider taking a probiotic supplement to ensure you get the benefits.
Incorporating fermented beverages and foods into your diet helps maintain a healthy gut and manage inflammation effectively.
Conclusion
Reducing inflammation is essential for maintaining good health and preventing chronic diseases. By incorporating green leafy vegetables, apple cider vinegar, fruits, spices, roots, healthy fats, and fermented beverages into your diet, you can naturally combat inflammation. These foods are not only beneficial for reducing inflammation but also provide numerous other health benefits.
Start adding these anti-inflammatory foods to your diet today and experience the difference they can make in your overall health and well-being.
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