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10 Foods to Include in an Anti Inflammatory Diet Plan
What do arthritis, heart disease, diabetes, leaky gut syndrome, and asthma all have in common?
Believe it or not, all of these diseases are triggered by excessive inflammation in different parts of the body. In fact, inflammation is the root of most diseases.
If you’re already seeing a doctor for one or more of these ailments, by all means, keep taking your medication! You should never take advice from the internet more seriously than your primary physician. But you can help your body fight inflammation around the clock by changing your diet in addition to working with your doctor.
Don’t be a victim of unnecessary inflammation any longer. Here’s a list of 10 superfoods to add to your anti-inflammatory diet plan right away.
Blueberries
While on the hunt for the best anti-inflammatory foods, keep an eye for fresh produce rich in antioxidants.
Quercetin is a powerful antioxidant found in citrus and dark-colored berries. This powerful, natural anti inflammatory makes blueberries an excellent fruit to add to your anti inflammatory diet plan.
The best diet plan is the one you can stick to. To change your lifestyle long-term, start with small changes. So before you switch your daily stack of pancakes at breakfast for a handful of blueberries, try simply adding blueberries as a snack each day.
Pineapple
In addition to the antioxidant quercetin, pineapples reduce inflammation by also giving your body bromelain, a digestive enzyme.
The digestive enzyme bromelain found in fresh pineapple has been shown to help stop blood platelets from sticking together and lingering in blood vessels. This reduces the risk of heart attacks and strokes.
You probably already knew pineapple and most fresh fruit contain plenty of Vitamin C, Vitamin B1, potassium, and magnesium. But all of this plus antioxidants and bromelain makes pineapple an anti-inflammatory superfood.
Broccoli
Surprise! Broccoli is healthy for you. Bet you didn’t see that coming.
But seriously, broccoli lowers oxidative stress in the body with tons of vitamins, flavonoids, and carotenoids. It’s one of the most powerful natural anti inflammatory foods out there.
Eat your broccoli to impress your mom and look like a real adult. While you’re at it, add it as a staple to any anti inflammatory diet plan.
Celery
When most people think of celery, they picture a loud, crunchy snack made mostly of water. Rabbits and under-fed runway models eat celery, right?
You may be surprised to learn celery is a wonderful source of potassium. Just one cup of celery will provide you with more than 1/3rd of your daily value of Vitamin K, and a serving of Vitamins C, and A.
Both celery stalks and celery seeds have been proven to lower inflammation and fight bacterial infections. Be sure to add celery to your diet plan shopping list.
Salmon
Another way to naturally fight inflammation is to include plenty of omega-3 fatty acids into your diet plan.
Salmon is considered one of the best natural sources of omega-3 fatty acid. Though most meat contains plenty of omega-6 and omega-9, it’s omega-3 that fights inflammation and fuels a healthy brain.
While loading up on salmon at the grocery store, be sure to get fresh or wild caught salmon. Farmed fish will not have the same nutrients as strong, healthy fish from the wild.
Bok Choi
For the uninitiated, bok choi is the formal name for Chinese cabbage.
Bok Choi is an amazing anti inflammatory superfood packed with over 70 antioxidants. In fact, the hydroxycinnamic acids found in bok choi seek out free radicals that cause inflammation.
If you’re not too experienced with Chinese food, don’t worry. This versatile vegetable cooks easily and can be incorporated into many different dishes.
Beets
Produce with deep, rich colors are the most likely to nutrient-rich and full of antioxidants.
Beets with their deep red and purple color are no exception. That deep color comes from high quantities of the antioxidant betalain. Considering they also contain high levels of magnesium, beets make a strong addition to any anti inflammatory diet plan.
Walnuts
Nuts and seeds are an excellent way to add more omega-3 fatty acids and protein to your day without eating extra meat.
The phytonutrients found in walnuts, especially, are hard to find in any other nuts or foods.
If you’re not used to eating fresh walnuts try adding them as a topping to other meals. For example, sprinkling walnuts on top of a salad or throwing them in with vegetable stir fry are fun and subtle ways to include them in your diet plan.
Chia Seeds
Ch-ch-ch CHIA! Think of chia seeds as tiny, flavorless, incredibly healthy sprinkles.
Although these tiny seeds are roughly the same size or smaller than most sugar sprinkles, they pack a powerful nutritional punch. In addition to omega-3 and omega-6 fatty acids, chia seeds provide us with vitamins A, B, E, and D. That’s only about half the list of great vitamins and minerals, too.
Do your body a favor. Reduce inflammation by sprinkling some chia seeds into your salads, your smoothies, or even baked goods.
Coconut Oil
Healthy fats and spices work together to fight inflammation in the body naturally. Though it provides plenty of antioxidants on its own, coconut oil paired with natural herbs and spices like ginger and turmeric is especially powerful in reducing inflammation.
A study in India showed the high levels of antioxidants in coconut oil was more effective at reducing inflammation and treating arthritis than leading medications.
Again, don’t swap out your meds for all natural coconut oil just because you read it on the internet. But going to the kitchen and trading regular vegetable oil for coconut oil is a great way to help your body naturally fight inflammation.
Start Your Anti Inflammatory Diet Plan
Reducing inflammation is a long-term effort, and requires permanent lifestyle changes.
You don’t have to hate the food you eat or deprive yourself in order to start an anti inflammatory diet plan. Simply incorporate some or all of these amazing anti-inflammatory foods, and begin eliminating processed foods altogether.
