10 Anti-Inflammatory Foods

Updated: Jan 29, 2020


10 Anti-Inflammatory Foods - Gifted Fitness

This is the perfect time to get outside and enjoy the weather or anything else that you enjoy doing. If you're like me, you probably struggle or have struggled with trying to enjoy the weather with asthma or another Inflammatory issue. Asthma isn't the only inflammation related issue. There's Alzheimer's, Crohn's Disease, Irritable bowel syndrome (IBS) and Hepatitis just to name a few. Here's how inflammation works:


Chronic Inflammation (the worst between that and Acute Inflammation) is like a fire starting log. When the wrong kind of fuel (inflammatory foods) is added to your daily diet, it acts like lighter fluid which makes the fire burn uncontrollably, causing all sorts of diseases. When you take in Anti-Inflammatory foods, they act as water hoses which keeps everything from burning out of control. If inflammation does arise or an ignition takes place, your body will be prepared to fight the fire with all sorts of nutrients. Keep this in mind. Inflammation has to be ignited by a trigger. In other words: Your body reacts not only to your surroundings, but it also reacts to what you put in it which could lead to Inflammatory related diseases that I mentioned previously.

Here are 10 Anti-Inflammatory Foods that you should start adding to your daily diet today:

Extra Virgin Olive Oil - Olive Oil is a huge source of Monounsaturated Fatty Acids. If you're at risk or have Type 2 Diabetes, it will help your insulin levels and blood sugar control. Monounsaturated Fatty Acids may help reduce the risk of heart disease and Cholesterol.

Anti-Inflammatory Foods - Blueberries

Blueberries - Blueberries get their blue colored pigment from antioxidants called Anthocyanin which are known to fight inflammation. If you want to freeze them, go right ahead! Frozen blueberries don't loose their antioxidant capacity at all.

Broccoli - Research shows that eating cruciferous vegetables helps to decrease the risk of heart disease and cancer. Broccoli contains a lot of Sulforaphane. Sulforaphane is an antioxidant that fights inflammation by reducing your levels of Cytokines, which adds more fuel to inflammation.

Anti-Inflammatory Foods - Kale

Kale - This is one of my favorites! Kale is a great source of Vitamin C. Kale also has the ability to roadblock the free radicals responsible for causing contractions of smooth muscles in airway passages. Kale is also a great source of beta-carotene as well. Beta-carotene is a strong antioxidant capable of reducing asthma symptoms.

Chia Seeds - Chia seeds contain Omega-3 fatty acids and Magnesium. They both are great sources in addition to your anti-asthma diet which helps to decrease inflammation while restoring natural balance to the Lipid walls of Cell Membranes.

Green Tea - I'm sure you've probably heard that Green Tea is great for you (Or maybe you haven't). Here's the truth: It is definitely great for you. Green Tea has been shown to reduce the risk of heart disease, cancer, obesity and other conditions. Green Tea does have antioxidant and anti-inflammatory properties (specifically a substance called EGCG.).

Celery - If you are suffering from joint pains, infections or dealing with asthma try eating more celery. There's one cool thing about celery that I really like as well. Magnesium in celery is suppose to be good for your Nervous System. That means if someone pushes your buttons at work or if you really need sleep and can't get it, celery will help relieve the stress and even help calm you down. (Cool huh?)

Low-Fat Dairy - Milk products are sometimes considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies or intolerances to casein, the protein found in dairy. But for people who can tolerate it, low-fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation.

Pineapple - Pineapple is very rich in Vitamin C and Bromelain. A study has shown that there's a connection between decreased pain and swelling in both Osteoarthritis and Rheumatoid arthritis when you ingest Vitamin C and Bromelain.

Fish - Cold water fish like Cod, Herring, Trout and Salmon are an excellent source of omega-3 fatty acids. If you aren't allergic to fish and love to eat it (I'm allergic unfortunately.), there are a few benefits that you should be aware of. Eating fish will help reduce the chances of heart diseases and preventing & fighting cancer.

Anti-Inflammatory Foods - Fish

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