Inflammation has been linked to a broad range of issues from acne and allergies to autoimmune diseases. That’s why it’s not a surprise that your diet plays a significant role in fighting and preventing inflammation. Here is the list of 15 anti-inflammatory foods you should immediately include into your diet if you haven’t done it yet:
- All berries, including raspberries, blackberries, and blueberries.
- Fatty fish including salmon, tuna, and herring.
- Leafy green including kale, Swiss chard, collard greens, arugula, and spinach.
- Coconut oil.
- Chia seeds.
- Bone broth.
- Nuts including almonds and walnuts.
- Olive oils.
Turmeric is not only the super-trendy spice but it is also the most effective nutritional supplement in existence. Many studies around the globe show that it has many benefits for your brain and body as it has powerful anti-inflammatory and antioxidant properties. For example, curcumin, a compound found in turmeric, boosts brain-derived neurotrophic factor, linked to improved brain function and lower risk of brain diseases. Here are three simple ways how you can integrate turmeric into your diet:
- Add turmeric to scrambled eggs. You need only ¼ – ½ tsp with some black pepper.
- Add at least ¼ tsp of turmeric to your rice or quinoa for color and flavor.
- Sprinkle turmeric over roasted potatoes, cauliflower, or any other root vegetables.
A study, conducted by the researcher Dr. Stephen Rennard of the University of Nebraska, found that chicken soup can relieve the symptoms of upper respiratory infections as it contains anti-inflammatory agents.
In the course of the study, Dr. Rennard examined if the movement of neutrophils, the most common white cells in the blood defending the body against infection, would be blocked or reduced by the soup. Scientists suspect that reducing the movement of neutrophils may decrease activity in the upper respiratory tract that causes symptoms of the cold.
Although the researchers are not sure of the exact ingredient in the soup that is able to fight colds, they believe that the chicken soups containing more than five vegetables are high in fiber, vitamin C, and antioxidants so that could be a combination of ingredients working together for beneficial effects.
Smoothie is the easiest way to add more anti-inflammatory ingredients to your ration. With the help of this food, you will be able to fight inflammation if you load your favorite versions of smoothie with the right ingredients.
Here are top 10 amazing add-ins that will upgrade smoothie to a disease-fighting status:
- Turmeric. Tastes best with banana, mango, carrots, orange, pineapple, almond milk.
- Kefir. Tastes best with blueberries, strawberries, peach, banana, pear, kale, mango.
- Akai powder. Tastes best with kale, spinach, chocolate/cocoa, banana, almond butter.
- Berries. Tastes best with banana, Greek yogurt, avocado.
- Tart cherry juice. Tastes best with lime, mango, orange, almond milk.
- Flaxseed oil. Tastes best with banana, oats, nut butter, pumpkin, apple, cinnamon.
- Cocoa powder. Tastes best with banana, nut butter, blueberry cherry, acai, yogurt, matcha, coconut.
- Baby kale Tastes best with pineapple, mango, orange, lemon, kiwi.
- Ginger. Tastes best with leafy greens, lemon, coconut, pineapple, apple, chocolate.
- Matcha powder. Tastes best with: peaches, mint, cocoa, coconut, vanilla.
More information about these ingredients you will find here.