Quantcast

6 Foods That Are Anti-Inflammatory Powerhouses

Food

Chronic inflammation has been associated with an increased risk of arthritis, diabetes, heart disease, high blood pressure, osteoporosis and cancer. Sure, some inflammation is good—like the acute kind is a form of self-protection, your body's immune response to a cut or pathogens entering the body. Chronic inflammation, however, means that your body is constantly producing immune cells, which can damage the body. This harmful inflammation is a result of never-ending stress, being overweight or a diet high in things like sugar, trans fats and various toxins.

Chronic inflammation means that your body is constantly producing immune cells, which can damage the body. Photo credit: Shutterstock

But while the wrong diet promotes excessive inflammation, a diet rich in clean foods can help reduce it and its harmful effects on your body. The following foods in particular are anti-inflammatory powerhouses:

1. Spices and Herbs

Herbs and spices like basil, rosemary, thyme, oregano, turmeric, peppercorns, ginger and cinnamon are loaded with all sorts of antioxidants that have even been found to reduce pro-inflammatory compounds that build up on meat during grilling. And ginger and turmeric, in particular, have been linked to joint pain relief. Add them to marinades, dressings, spice rubs and teas for a dose of health and flavor.

2. Soy

Soy can reduce the inflammation marker C-reactive protein, which is linked to cardiovascular disease. Incorporate clean sources of soy into your diet, such as tempeh or edamame.

3. Cold-Water Fish

Salmon, black cod, sardines and anchovies are full of anti-inflammatory omega-3 fatty acids. Salmon is a particularly good choice—its rosy pink color comes from carotenoids, which also have anti-inflammatory properties.

4. Sweet Potatoes

Sweet potatoes are high in vitamins C and E and the carotenoids alpha- and beta-carotene, all of which reduce inflammation and promote healthy, vibrant skin.

5. Walnuts

Walnuts contain alpha- linolenic acid—an omega-3 fatty acid that reduces inflammation and is associated with a reduced risk of heart disease and diabetes.

6. Tea

Green, black and white teas contain free radical-fighting catechins, which have recently been associated with reduced muscle inflammation and a speedier recovery after exercise.

YOU MIGHT ALSO LIKE

7 Incredibly Common Nutrient Deficiencies and How to Recognize Them

11 Ways to Use Coconut Oil Everywhere for Everything

David Wolfe: 10 Natural Antibiotics That Fight Infection

15 Best Protein Alternatives to Meat Besides Tofu

EcoWatch Daily Newsletter

A verdant and productive urban garden in Havana. Susanne Bollinger / Wikimedia Commons

By Paul Brown

When countries run short of food, they need to find solutions fast, and one answer can be urban farming.

Read More Show Less
Trevor Noah appears on set during a taping of "The Daily Show with Trevor Noah" in New York on Nov. 26, 2018. The Daily Show With Trevor Noah / YouTube screenshot

By Lakshmi Magon

This year, three studies showed that humor is useful for engaging the public about climate change. The studies, published in The Journal of Science Communication, Comedy Studies and Science Communication, added to the growing wave of scientists, entertainers and politicians who agree.

Read More Show Less
Sponsored
rhodesj / Flickr / CC BY 2.0

Cities around the country are considering following the lead of Berkeley, California, which became the first city to ban the installation of natural gas lines in new homes this summer.

Read More Show Less
Rebecca Burgess came up with the idea of a fibersheds project to develop an eco-friendly, locally sourced wardrobe. Nicolás Boullosa / CC BY 2.0

By Tara Lohan

If I were to open my refrigerator, the origins of most of the food wouldn't be too much of a mystery — the milk, cheese and produce all come from relatively nearby farms. I can tell from the labels on other packaged goods if they're fair trade, non-GMO or organic.

Read More Show Less
A television crew reports on Hurricane Dorian while waves crash against the Banana River sea wall. Paul Hennessy / SOPA Images / LightRocket / Getty Images

By Mark Hertsgaard and Kyle Pope

Some good news, for a change, about climate change: When hundreds of newsrooms focus their attention on the climate crisis, all at the same time, the public conversation about the problem gets better: more prominent, more informative, more urgent.

Read More Show Less
Sponsored
U.S. Senators Chris Coons (D-Del.) and Mike Braun (R-Ind.) met with Bill Gates on Nov. 7 to discuss climate change and ways to address the challenge. Senator Chris Coons

The U.S. Senate's bipartisan climate caucus started with just two members, a Republican from Indiana and a Democrat from Delaware. Now it's up to eight members after two Democrats, one Independent and three more Republicans joined the caucus last week, as The Hill reported.

Read More Show Less
EPA scientists survey aquatic life in Newport, Oregon. U.S. Environmental Protection Agency

The U.S. Environmental Protection Agency (EPA) is proposing to significantly limit the use of science in agency rulemaking around public health, the The New York Times reports.

Read More Show Less
A timelapse video shows synthetic material and baby fish collected from a plankton sample from a surface slick taken off Hawaii's coast. Honolulu Star-Advertiser / YouTube screenshot

A team of researchers led by the National Oceanic and Atmospheric Administration didn't intend to study plastic pollution when they towed a tiny mesh net through the waters off Hawaii's West Coast. Instead, they wanted to learn more about the habits of larval fish.

Read More Show Less