Seven Foods That Fight Inflammation

Green tea

Countless studies have proven the anti-inflammatory benefits of green tea, which is made from unfermented leaves. Green tea contains a high concentration of powerful antioxidants called catechins including the potent epigallocatechin gallate (EGCG). A study found that EGCG might block the overproduction of pro-inflammatory substances. Some studies have shown that drinking two cups of organic, whole-leaf green tea can cause a reduction of risk of heart disease and stroke, lower cholesterol levels and even lower rates of cancer.

Kale

Bitter green vegetables such as kale, mustard greens, broccoli raab, spinach, and radishes have anti-inflammatory effects because of their high antioxidant levels. Though all brightly colored vegetables and fruits from tomatoes to blackberries are rich in inflammation annihilating antioxidants, too. These compounds help neutralize the harmful free radicals that trigger inflammation and disease.

Ginger

Ginger is from a class of herbs called bitter herbs as is Horseradish. These are excellent anti-inflammatories. Ginger contains potent anti-inflammatory compounds called gingerols which helps prevent the body from manufacturing prostaglandins and leukotrienes, both of which trigger inflammation. Studies have found ginger extract reduces the pain and swelling that is associated with osteoarthritis and rheumatoid arthritis. Drink ginger tea and use fresh ginger in everything from stir-fries to soups.

Oregano

Oregano's active agent is rosmarinic acid and it's extremely rich in free radical-fighting antioxidants. Though most herbs are rich in antioxidants that can help fight inflammation and some herbs are antimicrobial. Fresh herbs are better than bottled. You can grow them in your own garden, or if you don't have room then a window box works too.

Turmeric

Turmeric is a powerhouse in terms of fighting inflammation! It inhibits eicosanoids, molecules that play a key role in the inflammatory response. Studies have shown that curcumin (turmeric’s active ingredient) reduced levels of the C-reactive protein, a general inflammation marker linked to arthritis and cardiovascular disease. Choose organic turmeric root, add it to food, make a tea with it, or take supplements of which the recommended amount is 400 to 600 mg of standardized 95 percent curcuminoids with Black Pepper Extract three times a day. Avoid it if you are pregnant or have gallstones or bile duct dysfunction.

Grass-fed beef

Conventionally raised red meat contains unhealthy ratios of omega-6 to omega-3, as high as 20:1, which is why it’s considered bad for the heart.But organic grass-fed red meat is rich in inflammation-quelling omega-3 fatty acids, and has a ratio of omega-6s to omega-3s around the ideal 4:1. It’s also rich in Selenium, B vitamins, and Zinc. You should try mixing up the kind of grass-fed meat you eat; try venison, bison, and elk and. But never cook meat on a grill or in a smoker, this creates advanced glycation end products, which promotes inflammation by damaging essential proteins.

Mushrooms

Mushrooms are the only vegetable source of vitamin D, a hormone that plays a key role in immune system health if they’ve grown under ultraviolet (UV) light. (Like humans, mushrooms produce vitamin D when exposed to UV light.) One study found that vitamin D is key for inhibiting the “inflammatory cascade” in the body, particularly in people with chronic inflammatory diseases such as asthma, arthritis, and prostate cancer. You can get 400 IU of vitamin D per 1 cup of mushrooms.