Inflammation is one of the most serious health issues in modern society.
Inflammation not only results in obvious ailments like joint pain but also can contribute to fatigue, poor sleep, heart health problems, and much more.
While there are drugs that people can take to relieve pain from inflammation, the best solution to to add certain foods to your diet that naturally reduce inflammation.
In this article, we provide 9 proven anti-inflammatory foods that you should have in your diet.
Berries like raspberries contains a special anti-inflammatory compound called anthocyanins which some animal studies found helped animals from developing arthritis.
Blueberries can also help protect against intestinal inflammation and strawberries may help lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body.
Tart cherries have been found in studies to have the highest anti-inflammatory content of any found and experts recommend drinking 1 cup of tart cherry juice every day.
Oily fish like salmon, tuna and sardines are high in omega-3 fatty acids which have been widely studied for helping to reduce inflammation.
Try to add 3-4 servings of fatty fish to your weekly diet or consider adding a reputable Omega-3 fish oil supplement.
Dark Leafy Greens
Studies have found that foods rich in vitamin E such as dark green vegetables help the body fight off the production of certain inflammatory molecules called cytokines.
Dark green vegetables such as spinach, kale, and broccoli will not only help to combat inflammation in the body but they are also a great source of essential vitamins and minerals.
Walnuts and almonds have been found to combat inflammation in the body as they provide a key source of fiber, omega 3 fats(through ALA), vitamin E and calcium.
Nuts are an essential component of the popular Mediterranean Diet which has been widely cited by medical experts as an effective way to reduce inflammation in the body.
Ginger and Turmeric
These spices which are common in Asian and Indian cooking have been found to have numerous anti-inflammatory properties.
In fact many natural joint pain supplements are now including these spices as ingredients in their products.
While it can be helpful to add these spices to your meals, many studies have found that the body doesn’t naturally absorb these spices so they are flushed out.
Many suggest taking garlic and turmeric extract in supplement form to get higher, concentrated doses for maximum anti-inflammatory benefits.
Garlic and Onions
Both garlic and onions have been found in studies to work similar to non-steroid anti-inflammatory(NSAID) drugs by helping to shutoff pathways in the body that contribute to inflammation.
They also contain excellent immune-boosting properties and help the body fight off free-radicals which can contribute to inflammation.
Olive oil has been cited many times are being a key component in the Mediterrean diet which had been proven to reduce inflammation.
A compound in olive oil called oleocanthal is believed to work like NSAID painkillers in the body. Make sure to only use extra virgin, pure olive oil.