Inflammation is one of our favorite topics here at CERULEAN. In the past we have shared with you ingredients that increase inflammation in the body and we have explained why the pains you are experiencing may be caused by inflammation. It is exciting to see that anti-inflammatory foods are becoming a major health trend. Considering the fact that inflammation is linked to everything from bloating and acne to life threatening illnesses, according to physicians and researchers. Fighting inflammation by any means necessary should be a major priority in your life.
We decided to put together a simple list of our favorite foods that help fight inflammation. Take this list with you next time you head to the grocery store and fill your cart with these anti-inflammatory foods.
Filled with antioxidants, studies have shown that eating berries daily can help reduce inflammation. Blueberries specifically contain anthocyanins – a type of flavonoid, which is a family of powerful antioxidants – that contribute their anti-inflammatory effects by effectively turning off inflammatory and immune genes.
The term “ginger tea” is a trending search on Pinterest, according to Stephanie Kumar, partner insights lead at Pinterest. A trending ingredient for good reason, its health benefits are attributed to its gingerols. Gingerols are compounds that are antioxidant, anti-inflammatory, antibacterial, and anti-disease. Fresh ginger is richest in gingerol, so the most efficient way to consume the benefits is to grate up the root, throw it in a mesh bag, steep, and sip on your ginger tea.
Dark Chocolate –
As if you need an excuse to eat chocolate, a study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds. These compounds shut down genes linked to insulin resistance and inflammation. Make sure you are choosing a dark chocolate with at least 70% cacao content; anything above 70% will contain the highest amount of antioxidants
Wild Salmon –
In case you haven’t heard, there is such thing as healthy fats. Omega-3 fatty acids definitely fall into the healthy and anti-inflammatory category. They are famous for their inflammation fighting properties. Wild salmon provides you with both EPA and DHA, and unlike plant omega-3s, these two fatty acids are already in active form; which means they are more efficient at attacking excess inflammation in the body due to an increase in adiponectin. BONUS: Adiponection is a hormone that enhances your muscles’ ability to use carbs for energy, which means a boost to your metabolism and fat burning.
Chia Seeds –
These tiny seeds are packed with 9 grams of healthy fats, 11 grams of fiber and 4 grams of protein per ounce and are super easy to add to your diet. Chia seeds help stabilize blood sugar, help keep your body hydrated, can suppress appetite and boost weight loss – add that all together and you’ve got an anti-inflammatory superfood that is incredibly simple to incorporate into what you are already eating. Throw some in your smoothie, on top of a salad, sprinkle it on your morning avocado toast or make some chia seed pudding.
Bone Broth –
You might think of this food as just another health fad, but the inflammation fighting benefits of it are significant enough to make it a staple in your healthy diet. Bone broth is made by simmering bones in water for an extended period of time, which breaks down their collagen and other nutrients including glucosamine. Glucosamine is a popular supplement for arthritis and joint pain. The broth is also full of anti-inflammatory amino acids, and gelatin which helps rebuild the lining of your gut and assists anti-inflammatory gut microbes.
Coconut oil –
Cold-pressed, virgin coconut oil is a powerful anti-inflammatory food. It contains medium chain fatty acids including lauric acid, which has potent anti-inflammatory and microbial properties. Try opting for a coconut oil cooking spray, adding a scoop to your morning coffee and check out the other countless benefits and uses of coconut oil.