The Top 9 Foods to Reduce Inflammation

We have all had inflammation in our bodies, from a bruise to a torn muscle, tendon, or ligament. It is this same inflammation, but in a low constant form that we now know causes a myriad of degenerative diseases including dementia, Alzheimer’s, arthritis, osteoporosis, and even cancer. To combat chronic inflammation we must nutrient our cells to an optimum level. At the same time, we need to consume a variety of the very best foods to reduce inflammation and the aging process. Here are the 9 best foods to accomplish this task for our bodies:

 

Foods To Reduce Inflammation

1. Dark, leafy green vegetables

Dark, leafy greens like kale, spinach, swiss chard are rich in antioxidants. These vegetables also provide some of our daily requirements for vitamins A, C, and K. These are some of the most important vitamins to protect our bodies from oxidative stress. Free-radical damage — the same process that speeds up aging and disease processes.

2. Foods that increase your good bacteria ( ie. Try sauerkraut, kimchi, kombucha, yogurt, kefir)

A very large portion (80% actually) of your immune system actually lives within your gut and is run by bacterial organisms

We should have 80% of good and 20% of bad bacteria in our gut but most people have the reverse. The probiotic foods plus taking a good pharmaceutical grade probiotics will help your body reverse this. Also, you will feel so much happier, as most of the serotonin your body makes lives in your gut.

 

3. Organic Beef and chicken broth

When I was growing up, my mum, who was a very forward-thinking nurse always had bone broth cooking as a base for soups and stews. We now know that bone broth, which results from cooking organic beef and chicken bones for at least 4 hours — comes packed with a number of enzymes and nutrients, including collagen, chondroitin, and glucosamine which reduce joint inflammation.

4. Walnuts

As a great source of healthy fats from  omega-3s and trace minerals, walnuts are known for being a “brain food” because they supply special phytonutrients that reduce inflammation in the brain.

5. Coconut oil

Last month I wrote a whole article on this wonderful saturated fat – Coconut oil. Coconut oil has many antioxidant/ anti-inflammatory, and antibacterial properties.

Coconut oil contains specific essential fatty acids that can fight bad bacteria

In the digestive tract along with reducing inflammation.

6. Purple Beets

I love beets, especially pickled ones but I have been excited to learn that beets contain a high number of anti-oxidants (especially betalain) that repair oxidative stress.

7. Broccoli (and another vegetable for the Brassica family)

One of my mentors, Dr. Libby Weaver, says that one of the most healthy food we can eat are from the brassica family and in particular-Broccoli.  Broccoli and other vegetables from the Brassica family such as cauliflower, green cabbage, and (thanksgiving is coming)-Brussels sprouts are packed with many antioxidants, to lower our risk of degenerative disease.

8. Berries-Raspberries, Blackberries, Blueberries, Strawberries and more

Did you know that along with being high in antioxidants and gut promoting good bacteria, berries have also been shown to slow our minds decline and improve our memories. Add some berries to your morning smoothie and reap the benefits.

9. Wild Salmon

Salmon has been getting a bad rap lately, due to the increased mercury in our oceans but wild salmon and other oily fish (including mackerel and sardines) are the best food sources of omega-3s. Taken in the form of a pharmaceutical-grade gel tablet, removes the risk from mercury and naturally reduces inflammation in our bodies for heart disease, depression, arthritis, and mental degeneration.