Top 10 Anti-Inflammatory Fighting Foods

What is Inflammation?

  • Heart Disease
  • Cancer, Diabetes
  • Chronic Lung Disease,
  • Chronic Kidney Disease, and
  • Alzheimer’s

Food Can Either Fight or Foster Inflammation

10 Anti-inflammatory Fighting Foods

1. Avocados

  • Use as a spread or a mayonnaise substitute on a sandwich
  • Create a delicious guacamole dip for crackers or veggie sticks
  • Add sliced avocado on top of a healthy egg omelet or scramble
  • Enjoy as a decadent avocado mousse dessert

2. Beets

3. Berries

  • Include fresh and frozen berries into your diet to maximize intake
  • Purchase produce in season for optimal nutritional value
  • Wash berries just before serving to retain freshness

5. Green Tea

6. Extra Virgin Olive Oil (EVOO)

  • Study #1: Oleic acid found in olive oil was inversely associated with inflammatory markers such as CRP.
  • Study #2: Oleocanthal contains similar anti-inflammatory properties that are found in ibuprofen.
  • Study #3: The Mediterranean diet[AE1] [JE2] [JE3] , characterized by an increased consumption of olive oil, is associated with a reduction in CRP and overall inflammation.

6. Onions

  • Inhibiting inflammation-causing leukotrienes, prostaglandins and histamines in osteoarthritis (OA) and rheumatoid arthritis (RA),
  • Reducing heart disease risk by lowering low-density lipoprotein (LDL) or “bad” cholesterol,
  • Helping prevent the progression of cancer.

7. Spinach

  • A 2017 study published in Atherosclerosis found that lutein decreased chronic inflammation found in Coronary Artery Diseases (CAD) patients by decreasing the pro-inflammatory cytokine Interleukin 6 (IL-6).
  • A 2018 study found that lutein bioavailability is affected by temperature and heating times. Specifically, they found that cooking spinach at higher temperatures decreased its lutein concentration.

8. Turmeric + Black Pepper

9. Walnuts

  • Add chopped walnuts to a green salad
  • Toss a small handful of walnuts in a Ziplock bag to enjoy as an on-the-go snack
  • Serve walnuts on top of yogurt or oatmeal for a delicious crunch
  • Add walnuts into a homemade granola
  • Use crushed walnuts as a coating for chicken or fish

10. Wild-caught Salmon

The Anti-Inflammatory Diet Action Plan

Beginner’s Guide to an Anti-Inflammatory Diet:

--

--

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Jasmine El Nabli

Jasmine El Nabli

Registered Dietitian and Health and Wellness Director