7 Anti Inflammatory Foods to Ease Chronic Inflammation

Jul 18, 2020Contributing Editor

These 7 anti-inflammatory foods may help ease chronic inflammation so you can feel your healthiest at any age. See the 7 top foods now!

If you’ve ever suffered through a fever and sore throat during a bad cold, you’ve experienced the healthy side of inflammation. This temporary response to harm or illness is your body’s natural protective mechanism, warding off danger and setting the healing process in motion.

However, when inflammation spirals out of control, it becomes a chronic, dangerous condition. It can spark everything from allergies, obesity, and premature aging to diabetes, heart disease, and cancer.

Fortunately, while studies show that eating processed, sugary foods can stoke an inflammatory fire in your body, they also prove that the right foods can help to provide relief.

Whether you’re already suffering from aches and pains or you’d like to take preventative steps, these top anti-inflammatory foods may help.


7 Anti-Inflammatory Foods to Ease Chronic Inflammation

Important Note: These foods may not be suitable for everyone and it's always best to consult with a doctor or dietitian before making any major changes to your diet.


1. Tart cherries

These sour little fruits are loaded with anthocyanins, powerful antioxidants that may help inhibit pain and reduce blood levels of inflammatory markers. Sip on tart cherry juice throughout the day, to maximize these benefits.


2. Almonds

Grab a handful of almonds for are an excellent inflammation-reducing snack packed with unsaturated fats and antioxidant vitamin E. Almonds are also full of omega-3 fatty acids, making them effective in maintaining good health and cognitive function. Sprinkle almond slivers over your morning bowl of quinoa or try eating them whole as a craving-curbing afternoon snack.


3. Sardines

One serving of sardines provides close to 1.5 grams of omega-3 fats and is a good source of vitamin D, another inflammation-fighter. Go for grilled sardines in lemon and add olive oil for its oleocanthal, a compound that may halt the production of pro-inflammatory COX-1 and COX-2 enzymes.


4. Broccoli

Medical research points to sulforaphane, a compound found in broccoli, as a potential inflammation blocker. Whip up a broccoli and raspberry smoothie to combine sulforaphane with the antioxidants found in raspberries for the perfect anti-inflammation antidote.


5. Ginger

Studies show that up to 75% of people suffering from an inflammatory arthritic condition experienced lasting pain relief and reduced swelling when regularly consuming ginger. Harness the anti-inflammatory might of gingerol, a substance found in ginger, by grating the fresh root over soups, salads, and entrees. Alternately, try baking wild-caught salmon in a ginger glaze to add omega-3 into the equation.


6. Red palm oil

Use red palm oil regularly to help curb chronic inflammation by decreasing levels of oxidized LDL. Unrefined red palm oil sprinkled over baked sweet potatoes makes for a hearty meal, rich in antioxidants beta-carotene, and alpha-tocopherol.


7. Kimchi

This Korean fermented cabbage dish is chockfull of probiotics, a type of beneficial bacteria that fends of inflammation in the gut. Regularly eating kimchi may contribute to a decrease in pain and irritation in inflammatory stomach conditions such as IBS and Crohn’s Disease.


Closing Thoughts

With rates of inflammation-led conditions such as heart disease, cancer, and Alzheimer’s on the rise, dousing this chronic burn has never been more crucial.

And while factors like sleep quality and stress reduction also play a part, mounting evidence points to nutrition as uniquely important in helping fight an overactive inflammatory response.

Making a point of adding these powerful anti-inflammatory foods to your diet may help you ease chronic inflammation in your body.

Finally, leave a comment below letting us know which anti-inflammatory food you are going to try first!


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