What are the best delicious healing anti-inflammatory foods?

 

Best Delicious Healing Anti-Inflammatory Foods

In this post, you will find out the best delicious healing anti-inflammatory foods that help repair or keep inflammation at bay. 

 

 Your food intake is so important and you may notice the effects of not eating wisely. I feel much better, have less joint pain, and find movement less painful than a few years ago as I incorporate these foods into my diet, as much as possible.  

They also have other added health benefits that make it a no-brainer to try to include them in your diet, as much as possible.

I have also included a Weekly Shopping List that you can use so you can make sure you are including the right foods in your weekly buys. 

Sometimes, we have the best of intentions and the Weekly Shopping List can prompt you to stay on track with those intentions.

1. Coconut Oil

This oil from the fleshy fruit of the coconut is packed with such amazing anti-inflammatory properties that it has even been shown to stop the damage of arthritis.

2. Bone Broth

Not only is it one of the best anti-inflammatories around, but the collagen in bone broth also helps to rebuild your damaged joints to give them back that youthful feel.

3. Papaya, figs, kiwifruit, and pineapple 

These fruits are great sources of proteolytic enzymes, which reduce swelling, eliminate fibrin deposits that cause pain and limit your joint motion, and help you feel better fast. 

4. Green leafy vegetables

Leafy greens such as kale are rich in antioxidants like Vitamin A and C that stop free-radical damage, preventing premature joint ageing. 

 Eat dark green leafy veg (kale, silverbeet, rocket, spinach)  plays an important role in the management of inflammation. They also have higher levels of folate, beta-carotene and vitamin C. 

5. Beets

Another antioxidant powerhouse, beets help repair cell damage. 

     6. Grass-Fed Beef

With 2-3 times, grass-fed beef has 2-3 times more anti-inflammatory Omega 3s than conventionally raised beef.

It will reduce inflammation in your joints and get rid of those aches and pains.

7. Fatty fish

-salmon

-sardines

-trout

-mussels

-tuna

These fatty fish are rich in Omega-3 fatty acids that reduce chronic inflammation and inflammatory compounds to lower your risk of arthritis.

Mussels also help to improve brain function.

To get the full benefits of an anti-inflammatory diet, you should consume fatty fish 2-3 times per week. 

8. Blueberries

The ‘secret’ anti-inflammatory in blueberries is quercetin. Quercetin reduces inflammation, boosts your immune system, and even fights off viruses. 

All berries are loaded with a powerful antioxidant (vitamin C)  that strengthens resistance to infection – and dietary fibre.   They are also lower in sugar, as well as being a good source of folate, potassium and disease-fighting antioxidants.

9. Alfalfa

Its high chlorophyll content along with vitamins A, E, and K make alfalfa a vital anti-inflammatory to add to your diet. 

10. Nuts

Walnuts and almonds are full of Omega 3’s that have anti-inflammatory effects.

Almonds are also filling so they are a great snack, and they contain both fibre and protein.

Nuts can also be used as a protein substitute for healthy meals if you want to cut down on your meat consumption.

Pistachios are great for eye health, as well as being anti-inflammatory.

Walnut oil is not generally used in cooking as it does not stand up to heat but it protects the heart and reduces inflammation. It has healthy monounsaturated fats.

NB: Oils have a bad connotation to many people. However, your skin and hair will love you for eating the right kinds of oils. As will your bowels! Oils also help with satiety ie. your feeling of fullness. Some vitamins are fat-soluble too. Your body needs oils to work properly.

11. Chia

These tiny seeds pack are nutritious and have the highest plant content of omega-3 fatty acids. 

They are also a good source of omega-6 fatty acids, high in fibre, especially soluble fibre and a rich source of protein

 

12. Ginger

Ginger not only helps reduce immune system reactions that lead to inflammation but also prevents cell damage.

It is also used for nausea. There are studies that point to ginger's ability to protect against certain cancers.

Some interesting reading Is Ginger More Effective Than Chemotherapy?

Try to use fresh ginger as it is higher in active components when fresh.

13. Shiitake Mushrooms.

These mushrooms reduce food allergies and sensitivities that increase inflammation while at the same time building your muscles and bones.

14. Avocado Oil

Avocado oil is low in polyunsaturated fats and rich in heart-healthy fats. It is delicious and suitable for drizzling over salads and vegetables.

Eating avocadoes also help reduce cholesterol absorption. 

15. Tumeric

Its active compound, curcumin, is a natural anti-inflammatory and, as it has powerful antioxidant properties, it has numerous other health benefits.

I use it regularly and even put it in my beverages.

Tumeric must be accompanied by black pepper to activate its properties.

There is a product you can buy online called Tumerix. It is a high-quality product, as you can see by its strong dark yellow colour and contains 6% curcumin.

This compares favourably to other products that have a much lighter colour and only contain much lesser amounts of curcumin.

It also contains black pepper so you don't need to remember it.

The black pepper is not obvious to your taste.

I am not an affiliate for this product but I noted significant relief from joint and body pains when using this product.

16.  Cinnamon

Cinnamon is rich in antioxidants which reduce inflammation. It has the added benefits of being antifungal, antiviral and antibacterial. 

17. Garlic

Garlic has been used for centuries best known for its anti-viral and anti-bacterial properties that help fight infection.

I think it's one of those all-rounders that you eat daily to prevent a myriad of complaints. 

Tip: buy good quality garlic. Where I live, the price is a good indicator.

 Previously I bought cheaper fresh garlic and it had a much lighter taste. However, I found that this product had been imported into Australia from China (which has zero health regulations as to the safety of food sold) and found out the dubious practice that they put the garlic through and I refuse to buy garlic from China. 

18. Olives

Its fat content of monounsaturated fats and anti-oxidants make it a natural anti-inflammatory, as well as recommending its use daily for heart health by the Mediterranean Diet. 

Buy Extra Virgin Olive oil as it has had minimal processing and its antioxidants may help protect from cancer, as well as being an anti-inflammatory. 

19. Orange vegetables and fruit 

Orange-fleshed fruit and veggies contain high levels of beta-carotene that help to prevent degenerative disease.

20. Gluten-free whole grains

These contain high levels of anti-oxidants to block inflammation.

-quinoa

-brown rice

-millet

-amaranth

-buckwheat

They have the added benefits of fibre and they are suitable to use as a plant-based protein in your diet.  

 

21. Red grapes 

The added benefits of eating red grapes for health, apart from reducing inflammation are:

-fighting disease

- assisting memory

- providing protection against cardiovascular disease 

- anti-ageing properties. For more anti-ageing tips, see 

 Don't want to forget to buy these items?

 

You can get your Weekly Shopping List here.

The more you eat foods that fight inflammation, the better your joints will feel!

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