October 17th, 2018
anti inflammatory foods list

Top 6 Natural Anti Inflammatory Foods List

Of the ten leading causes of mortality in the United States, chronic, low-level inflammation contributes to the pathogenesis of at least six conditions including heart disease, cancer, chronic lower respiratory disease, stroke, Alzheimer’s disease, and diabetes.

Inflammation has always been viewed as a short-term response to tissue injury or infection by viruses or bacteria that produces characteristic symptoms and usually resolves spontaneously.

However, more contemporary research shows chronic inflammation to be a major factor in the development of degenerative disease and loss of youthful functions.

What is chronic inflammation?

Chronic inflammation can be triggered by cellular stress and dysfunction, such as that caused by excessive calorie consumption, elevated blood sugar levels, and oxidative stress caused by exposure to toxins and chemicals in our daily lives. Fortunately there are things one can do to support low inflammation like not smoke, exercise daily, eat a healthy wholesome diet, and maintain a healthy weight, and eat foods and ingredients that ease inflammation.

So without further ado, here is the top 6 natural anti inflammatory foods list:

Top 6 natural anti inflammatory foods list

1. Tea Polyphenols

Also known as catechins, these natural antioxidants protect our cell’s DNA from oxidative stress and contribute to the prevention the aging process and many degenerative diseases.
With so many varieties of tea in the market today, go ahead and try one!

2. Curcmin

This is the principal curcumenoid of turmeric, a plant of the ginger family. This bright yellow Indian spice is a powerful anti-inflammatory agent. It has been researched that in humans, curcumin inhibits certain molecules that play a role in inflammation as well as help with symptoms of metabolic syndrome like high cholesterol and blood glucose.

You can cook with this spice and make sure to add some black pepper too to promote absorbance and give your meals an ethnic twist.

3. Ginger

Gingerol is a powerful compound in ginger that gives it its anti-inflammatory attributions.

Ginger has been used for hundreds of years in Chinese medicine because of its nutritional value and its benefits to protect from inflammation. It is known to reduce discomfort in conditions like arthritis, muscle aches and headaches. You can add ginger to your tea or smoothie for flavor (and benefit) boost.

4. Cinnamon

Besides being great on toast and lattes, cinnamon has potent anti-inflammatory capacity. It inhibits the NF Kappa beta proteins pathway at a level prior to forming pro inflammatory cytokines.
Also, cinnamon has been researched as a blood glucose lowering agent, thus protecting body cells form harmful glycation.

5. Omega 3 Fatty Acids

These fatty acids have multiple mechanisms of action that help ease inflammation in the body. They are powerful anti-oxidants and protect cells from damaging free radicals, which we are all exposed to through the air we breathe and the foods we consume.

Also they prevent the oxidation of LDL (bad) cholesterol helping in reducing the amount of plaque being deposited in the arteries through time.

Found in high levels in fish, if you don’t consume fish often we recommend a high-quality fish oil supplement.

6. Vitamins

Vitamins like D, A, C and E are powerful anti-oxidants that protect our cells from free radicals. They also act as co-factors in several mechanisms that are essential to sustain life. Consuming foods rich in these vitamins like fish, nuts and seeds, citrus fruits, spinach, and yams just to name a few is important to get these very important nutrients.

Your anti inflammatory plan

As you can see there are several nutrients that have amazing anti-inflammatory benefits for our bodies. Some of them can be utilized very well by the body (like those in fish, fruits and vegetables) and others not so much and are best consumed in a supplement form (like curcumin for example, because its bioavailability diminishes in the digestion process).

So next time your go food shopping remember to pick some of these nutrients and make them part of your eating routine too!

Mara Bustos

Mara Bustos is a Registered Dietitian/Licensed Nutritionist accredited by the Commission on Dietetic Registration, the credentialing agency of the Academy of Nutrition and Dietetics. Mara supports sustainable, plant based foods and bio-compounds that have been scientifically proven to enhance people's lives and believes that prevention is the key to living a fulfilled and healthy life. She provides online one-on-one and group nutrition counseling and personalized weight loss and wellness packages for women that the client can access from the comfort of their homes, while giving in-real-time support via phone, Facetime, WhatsApp, Skype, and more. Mara habla español y presta todos sus servicios en este idioma.

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