Add these anti-inflammatory foods to your grocery list this week.
Did you catch Inflammation 101? We talked about the basics of inflammation and what you should know; inflammation causes, what inflammation can do to your health, and simple ways to decrease inflammation every day. Today, I wanted to share specific anti-inflammatory foods that make great staples on the weekly grocery list that ensure you feel your best all week long.
Poor dietary choices can cause long-term imbalances of oxidative and inflammatory stress. This inflammation can then lead to tissue dysfunction, damage and ultimately failure. (1) Fortunately, there are many fruits and vegetables that are high in natural antioxidants and polyphenols, the protective compounds found in plants that recent studies have noted for their anti-inflammatory properties. (1)(2) This list is a good place to get started.
8 Foods That Have Shown to Fight Inflammation
None of these foods are newcomers to the scene; they’re all tried-and-true whole food ingredients that you can find in hundreds of NS recipes.
No. 1 — Avocado
Avocado is definitely a “superfood” here at NS. Not only do they pack vitamin E, fiber and healthy fats, they provide anti-inflammatory benefits. Thanks to their carotenoids and tocopherols, studies suggest that consuming them can help lower your risk of cancer. (3)
Avocado makes a great “topper” in lunch bowls, works beautifully in smoothies, and is an essential way to add more healthy fats to your diet.
No. 2 — Cruciferous Vegetables
The cruciferous vegetable family — think broccoli, Brussels sprouts, cauliflower, collards, kale, and spinach to name a few — have shown a link to a decreased risk of cancer and cardiovascular disease due to their high number of antioxidants. (4) Studies have consistently shown that the chemopreventive agents from these dark, leafy greens have an influence during the first stages of cancer development, (5) which as you learned in Inflammation 101, can be caused by chronic inflammation.
One of my favorite ways to eat leafy greens is raw, tossed with olive oil, sea salt, and nutritional yeast, and also sauteed or roasted as part of a Nourish Bowl. Learn more about healthy cooking techniques to keep nutrients intact here.
No. 3 — Walnuts
Walnuts effectively provide antioxidants and anti-inflammatory health benefits. (10) Just a 1/4 cup of walnuts provides you with more than the recommended daily value of omega-3 fatty acids, a proven potent anti-inflammatory substance.
Find walnuts incorporated in many NS recipes, like the Walnut Grain Free Bread and Nut Loaf.
No. 4 — Berries
Strawberries, raspberries blackberries, blueberries, cherries, etc. offer the best dietary source of bioactive compounds (BAC), which provide potent antioxidant properties. (6)(7) Berries‘ BAC contains phenolic compounds (phenolic acids, flavonoids, such as anthocyanins and flavonols, and tannins) and ascorbic acid. These compounds can prevent inflammation disorders, heart-related diseases, and protective effects to lower the risk of certain types of cancer.
One study suggests that raspberries have the potential to decrease the risk of heart disease, diabetes mellitus, obesity and Alzheimer’s. All of these diseases share critical metabolic, oxidative, and inflammatory links. (8)
You’ll find berries as a key ingredient in most of the NS smoothie and smoothie bowl recipes! Find them here.
No. 5 — Eggs
Ethically raised eggs, especially those found at your local farmer’s markets, include a high amount of omega-3 fatty acids that serve as beneficial fats for both acute and chronic inflammation.
Research has pointed egg intake to reduce markers of inflammation. This study also found that consuming eggs could improve inflammation in overweight and obese individuals while promoting satiety and weight loss. (9)
Incorporate this inflammation-fighting food in Baked Eggs with Garlic Kale and Sun-Dried Tomatoes or Pesto Green Eggs & Avocado Toast.
No. 6 — Omega-3 Rich Fish
Like eggs, fatty fish like salmon and tuna are rich in omega-3 fatty acids that serve as some of the most potent anti-inflammatory substances. Fatty acids work to reduce inflammation and can be linked to a lower risk of chronic disease. (10)(11). A tip when purchasing fish, look for wild-caught or follow up with this guide to buying fish.
No. 7 — Green Tea
Green tea, especially matcha, is rich in the antioxidant catechins, which are water-soluble polyphenols. (12) Catechins have been studied to help fight inflammation and ward off serious health conditions. (13) A study shows that green tea is more active than black tea with anti-inflammatory markers, possibly due to its higher content of flavonoids. (14)
Find matcha in popular recipes like Matcha Tea Latte, Matcha Tea Latte Elevated, and Green Matcha Smoothie Bowl. My favorite matcha powder can be found in the NS Shop, along with a matcha bowl, bamboo whisk and a Matcha guidebook.
No. 8 — Turmeric
Turmeric contains the powerful anti-inflammatory nutrient curcumin that rivals anti-inflammatory drugs in its effectiveness. (15) However, it’s important to consume turmeric with black pepper as it boosts its effects and helps the body absorb the curcumin by 2,000%. (16)
Turmeric is the MVP ingredient in dozens of reader favorites in the Recipe Index like Turmeric Milk, Turmeric Tea, Beauty Bowl with Turmeric Eggs and more.
No. 9 — Tart Cherries
Cherries are an amazing fruit to get to know if you’re a recreational athlete like myself, athlete, or anyone who suffers from inflammation. Cherries are truly a “superfood” when it comes to fighting inflammation in the body, these little red beauties have been shown to help decrease muscle inflammation, reduce workout recovery time, and play a role in supporting our cardiovascular systems.
Try cherries in this bircher muesli, chia pudding, or add them to smoothies for a delicious tart taste.
References
- Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (n.d.). Fruit Polyphenols: A Review of Anti-inflammatory Effects in Humans.
- Foods That Fight Inflammation.
- Tamimi, R. M., Hankinson, S. E., Campos, H., Spiegelman, D., Zhang, S., Colditz, G. A., . . . Hunter, D. J. (2005, January 15). Plasma carotenoids, retinol, and tocopherols and risk of breast cancer.
- Zhang, X., Shu, X. O., Xiang, Y. B., Yang, G., Li, H., Gao, J., . . . Zheng, W. (2011, July). Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality.
- Murillo, G., & Mehta, R. G. (n.d.). Cruciferous vegetables and cancer prevention.
- Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015, October 16). Bioactive Compounds and Antioxidant Activity in Different Types of Berries.
- Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014, May 07). Berries: anti-inflammatory effects in humans.
- Burton-Freeman, B. M., Sandhu, A. K., & Edirisinghe, I. (2016, January 15). Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links.
- Andersen, C. J. (2015, September). Bioactive Egg Components and Inflammation.
- Zivkovic, A. M., Telis, N., German, J. B., & Hammock, B. D. (2011). Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.
- Wall, R., Ross, R. P., Fitzgerald, G. F., & Stanton, C. (2010, May). Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids.
- The Summary of Green Tea Catechins.
- Chatterjee, P., Chandra, S., Dey, P., & Bhattacharya, S. (2012). Evaluation of anti-inflammatory effects of green tea and black tea: A comparative in vitro study.
- Li Y, et al. Green tea consumption, inflammation and the risk of primary hepatocellular carcinoma in a Chinese population.
- Jurenka, J. S. (2009, June). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research.
- Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998, May). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers.
Resources
Want to learn more about inflammation, and discover more ways to include anti-inflammatory foods in your diet? We’ve got you covered with additional resources.
- Inflammation and What You Should Know About It, Nutrition Stripped
- How to Reduce Inflammation in 5 Steps, Nutrition Stripped
- The Basics of Healthy Fats, Nutrition Stripped
- How to Add More Healthy Fats to Your Diet, Nutrition Stripped
- Inflammation, Examine.com
- What Is Inflammation? Pub Med Health
Let’s Hear It
Are you crossing these anti-inflammatory foods off your list each week? What are your favorite ways to enjoy some of these anti-inflammatory foods? Any recipe requests? Comment below, and connect with NS on Instagram @NutritionStripped and #NutritionStripped.
xx McKel
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