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If you are looking for a real long and healthy life, anti-inflammatory foods are the key. In this article you will find a list of foods to choose from to achieve that and help you fight against autoimmune and chronic inflammation disorders.
Basic Mechanism
The word inflammation is derived from a Latin word ‘inflammare’ that means ‘on fire’. It is a set of biological processes involving the natural reaction of our body to harmful stimuli, i.e. injuries, infections etc.
Some degree of exposure to these stimuli is inevitable in our daily lives, and our body’s natural defense can fight those harmful elements to some extent on its own.
Inflammation can be acute (short term) or chronic (long term). Acute inflammation is the body’s first aggressive reaction to extrinsic damage from which the body recovers in hours to days, for example insect bite, abrasions, hives etc.
But chronic inflammation happens when the body’s defenses are continuously exposed to harmful stimuli, which renders the body and its defenses weak. Examples of chronic inflammation include tuberculosis, cancer, arthritis, dermatitis, inflammatory bowel diseases.
Sometimes the body’s defense starts working against its own tissues, which leads to a number of diseases widely known as ‘auto immune diseases’. Also it is postulated that inflammation is involved in the ultimate process of aging as well. One wonders if somehow you could conquer aging, what a miracle would that be.
Nature has given us some wonderful foods in nature and they can be used in your diet to defy age, also to help fight against autoimmune and chronic inflammatory disorders.
Natural Anti-Inflammatory Foods List
Following are the anti inflammation foods groups with their properties:
Fruits
These are the antioxidant, anti-inflammatory power sources effective against a number of diseases like acute traumas, injuries, arthritis, cancer, indigestion, acid peptic disease, dementia and many other chronic inflammatory conditions. Examples are:
| Papaya (rich in vitamin C and E and papain, an enzyme that digests proteins) | Pineapple (contains an enzyme Bromelain with excellent healing properties) |
| Blueberries (rich in phyto nutrients) | Goji berries |
| Cherries | Cranberries |
| Apples | Oranges |
| Kiwifruit | Rhubarb |
| Lemon | Limes |
| Avocados | Guavas |
| Strawberries | Mulberries |
| Raspberries |
Vegetables
This anti inflammation foods group is another major ally to the anti-inflammatory warfare. Examples include:
| Cruciferous vegetables (rich in phyto nutrients i.e. sulphoraphanes which has anti cancer properties) | Spinach (source of carotenes, flavonoids, vitamins, potassium, magnesium, tryptophan, calcium, iron and folate) |
|
Ginger |
Sweet potatoes (contains fiber, vitamin C and B6, beta carotenoids, manganese and carbohydrates) |
| Salads | Chards |
| Green beans | Bell peppers |
| Kale | Bok Choy |
| Olives | Fennel bulb |
| Spring onions | Mushrooms |
| Leeks |
Fish
Various kinds of cold-water fish like:
| Cod | Tuna |
| Herring | Trout |
| Salmon | Striped Bass |
| Halibut | Whitefish |
| Sardines | Snapper Fish |
| Oysters |
are an excellent source of omega-3 fatty acids. These include most importantly eicosapentaenoic acid and docosahexaenoic acid.
There are numerous benefits of omega-3 include a healthier heart by reducing the chances of heart diseases, preventing and fighting cancer, helping against autoimmune diseases and psychological ailments. All of these benefits result from its excellent anti oxidant and anti-inflammation properties.
Oils
Olive oil contains an abundant supply of polyphenols and monounsaturated fats, which reduce inflammation in cardiovascular system including heart and blood vessels, which in turn reduces the risk of atherosclerosis and all the resulting complications. It also helps fight against Rheumatoid arthritis and allergic asthma by the same mechanism.
Avocado oil is.another, very effective anti-inflammatory agent, which is similar in composition and properties to the Olive oil.
Drinks
Green tea is rich in flavonoids, which are a very potent agent in decreasing the incidence of heart diseases and effective against malignancies too.
However, you shouldn’t forget about water, as this is known as the simplest, cheapest and widely available drink. It has been shown in many studies that water accelerates the body’s metabolism and speeds up the removal of harmful by products of metabolism.
Spices and Herbs
| Cinnamon | Rosemary |
| Basil | Turmeric |
| Cloves | Thyme |
| Mint | Chili pepper |
| Parsley | Cocoa |
| Oregano | Licorice |
Seeds and Nuts
| Walnuts | Linseed |
| Hazelnuts | Sunflower seeds |
| Almond |
As they say, we are what we eat, so watch what you eat. There is no better choice than the anti-inflammatory foods in your diet to ensure a happy healthy disease free long life.
A must see site to get started
This could be your most incredible read yet.
Thanks for the good list.
Excellent help thank you. One of the best sites I have seen - informative and offers the healthy alternative. Spot On.
This list also looks good for type 2 diabetes, prediabetes, and metabolic syndrome.
thanks for a good list.
These lists are very helpful to me as I begin a diet to help with my psoriasis. Many thanks
Pretty nice post. I just stumbled upon your blog and wanted to mention that I have really enjoyed surfing around your weblog posts.
Ginger should also be on the spice/herb list
This article was great, I definitely learned a lot never the less “how to live longer”. This article should be widely spreaded.
Thanks a lot. I’m on my way to trying some of these.
I have fibromyalgia, and the pain of ” burning” that I feel on my body has become more prevalent recently. In your opinion, would an anti-inflammatory diet perhaps help? Thanks for your help!!!
I’ve recently heard that anti-inflammatory foods can aid in clearing up acne as well. Thank you for the list of food options, I’m taking it with me on my next trip to the grocery store!
I eat most of these items and I’m still in pain after stopping my meds for my arthritis.
Hi Joy, Yes of course an anti-inflammatory diet rich in natural supplements will be of paramount help to your condition. Many of the natural herbs are potent to reduce the inflammation and pain associated with fibromyalgia.
OMG, no one wants to help me with all the pain I’m in after cancer treatment, THANK YOU for this list of foods that I can start eating.
Great food list. I also have fibromyalgia and certain medications have left me feeling worse, decided to go the natural way instead.
Martin, your question is answered in this article “Natural Arthritis Treatment for Effective Arthritis Relief” (naturalantiinflammatory.org/natural-arthritis-treatment.html). However, if you are still in pain, you are advised to consult a pain and inflammation management specialist or a rheumatologist. You may have to restart your medical therapy with conventional anti-inflammatory drugs.
Samantha, yes it is true some anti-inflammatory foods aid in reducing the occurrence of acne by stabilizing your sebum secretion and keeping your skin healthy. However, you need to take care of your skin with regular natural face wash with lots of water and slight scrub.
I can’t have surgery to repair both knees , I have osteo-arthritis in both knees which are bone against bone , and because of a blood problem , the doctors will not do surgery to replace both of my knees ,for fear that I may bleed to death during surgery !I have been limited of my activities such as mowing and edging as well as weed -eating my lawn , need i mention as well as sharing activities with my GRANDCHILDREN !
I am looking forward of trying some of these anti-inflammatory foods as well as products that will help me get back to a functional life !
this is a great site cause i’ve learned a lot of things on how to become healthy in a natural way.. thanks a lot guys…more power to this site..
Marvilloso , estoy encantada con el articulo,yo lo voy a poner en practica .
Gracias por el articulo super interesante
Ana Lucia
Yeah the information given is useful, howevery I don’t understand why cannabis seed’s and other hemp products aren’t being mentioned when they are far more nutritional and healthy than anything we put in out body’s? It contains ‘cbd’ which is a anti-sicotic plus ‘thc’ which cures cancer and aids. Has all amino acids, EFA’s, minerals plus some vitamins. Just saying..
This information is very useful specially for a mom like me.
Awesome list
One of the most informative sites I have seen. most sites take you through a lot of gobbledy goop and never get to the subject! Thanks for the list of foods and spices that have anti-inflammatory “powers”. this site is a “keeper”.
Excellent list, but I need a printable version without the comments, ads, etc on it. I can’t afford to use that much paper and ink.
Had an arthroscopy and menisectomy three weeks ago and because i cannot use NSAIDs as I am asthmatic and have hypertension i was very limited with conventional meds. I consulted the homeopath who advised i use Castor Oil and I am also using circumin. I have had excellent results. The knee pain and swelling has subsided and I am more mobile.
I used to not believe in all the hype of healing foods. Coming from Cajun country in Louisiana FOOD IS OUR WAY OF LIFE!!!
Since being diagnosised with Lupus, Fibromyalgia, degenerative bone disease. I have tried ever pain drug on the market. IT DOESN’T WORK!!!!
Changing the way you EAT and LIVE is the only way!!!
I got off all red meat, processed sugars.,stopped eating in buffet style restaurants!
I eat more raw veggies very little fruit because of certain allergies and a lot more cold-water fish.
A year ago I went raw vegan, so I started making a large raw green smoothie in the am and a big salad in the evening. Including lots of these anti- inflammatory fruits and vegetables has improved my life considerably. Fibromyalia is so much better. Osteo arthritis is not a problem most of the time. Even a bad knee is getting better. Finger bumps and thumb joint bumps have gone down. I am off the anti depressants, and have lost a lot of weight. I needed to do that. I have started adding some cooked foods, but find I get back some of the old pains and my insides are not as happy. I sure appreciate this list. Good to have when shopping. Thanks for this site.
THANK YOU, THANK YOU, THANK YOU! A real list, a real place for me to start on this journey. I have rheumatoid arthritis and I am looking for more natural way to deal with this inflammation.
Will hope and pray for some relief. At least now I know where to start!