13 of the Best Anti-Inflammatory Foods!
Help your body out by keeping inflammation down!
Inflammation can cause a ton of health issues including obesity, acne, ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, or even cancer! This is a very short list of the many known medical issues that inflammation can cause! The good news is, taking care of inflammation can be as simple as your diet! Want to know more? Check out the 13 best anti-inflammatory foods below + a bonus tip!
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are two potent omega-3 fatty acids that stop inflammation. We have always known that omega-3 fatty acids are amazing for us and they really have a ton of great health benefits, but their anti-inflammatory properties are what we are most excited about today! Salmon also has great vitamins like vitamins D, B6, and B12! Adding oily fish like salmon to your diet at least twice a week will benefit you greatly.
One way I love to get my omega-3’s are with the supplement xEO Mega essential oil omega complex! It doesn’t taste like fish, or leave a fishy aftertaste, and is formulated to complement the average American diet! Or, if you are reading this while in Japan or perhaps Australia, you’ll be happy to know they are formulated to fit your regions average diet! It’s the only supplement I know of that does that!
2. Chia Seeds:
Chia seeds are another food super rich in omega-3 fatty acids! Not only are the these power packed little seeds rich in omega-3 fatty seeds, they are also full of cancer fighting antioxidants! One more bonus of chia seeds is their fiber content! My favorite recipe with chia seeds are Melanie’s Healthy No Bake Energy Bites! I also love to throw about half a tablespoon or so of them in with my morning TrimShake! It helps the shake “stick with you”.
Packed full of antioxidants and phytoflavinoids, these delicious berries are also high in potassium and vitamin C, which makes them a top choice of doctors and nutritionists. Not only can blueberries lower your risk of heart disease and cancer, they are also anti-inflammatory!
Celery is probably one of my favorite anti-inflammatory foods on the list. Hello, the calorie intake alone on it wins me over (did you know you burn more calories eating celery than it contains?)! Celery has high amounts of antioxidants and anti-inflammatory agents that will help reduce things like blood pressure and cholesterol levels, which can prevent heart disease! Celery is also a great source of potassium and other vitamins! Celery seeds are also full of health benefits and anti-inflammatory properties! Need your celery to last longer? Check out this tip! One of my favorite celery recipes is Pea Salad. Swap out the mayo for plain Greek yogurt, skimp on the bacon, and this salad is to die for!
Tumeric is a spice and the main ingredient in Indian curries. It’s also what makes our mustard yellow! Recent studies have shown that it is a disease fighting agent and that it is likely because of it anti-inflammatory properties. Tumeric is often recommended for helping stop arthritis from worsening. As with most spices, you may not know how to use it… add it to scrambled eggs or frittatas, toss it with roasted veggies, add it to rice, greens, or soup! You can even blend it into your smoothie or make a tea!
Walnuts are amazing for your health for so many reasons! Studies have shown the anti-inflammatory nutrients in walnuts may play a special role in support of bone health. There have also been studies showing that the increased consumption of walnuts and their anti-inflammatory nutrients are protecting our bodies from things like breast cancer, prostate cancer, cardiovascular problems and type 2 diabetes. Not only are they delicious on their own, they are great in meals and salads too! Bonus, they are packed full of omega-3 fatty acids! Don’t overdo, though, a serving size is 1 oz. or 12-14 halves or about 1/4 cup.
I love beets. I think these are one of those things that are an acquired taste, but if you can acquire it, there are many benefits to be had! Beets are very beneficial to your health because not only are they great at reducing inflammation, they also support your heart, and protect your digestive, brain, and eye health. Beets are high in magnesium and potassium which are both essential minerals needed to find inflammation! What’s not to love? Beets are also a very diverse food and you can have them raw, cooked, or you can even use them in juices. One thing I love about beets is how easy they are to grow, and versatile they are when planting. They are a perfect companion plant for a lot of different things!
Pineapple is probably one of the most well-loved foods on this list. It’s so yummy and so easy to add to any diet! Pineapple is rich in the enzyme bromelain, making Pineapple a natural anti-inflammatory agent! Pineapple also happens to be rich in vitamin C too! Pineapple is best eaten fresh, frozen, or in juice form.
Just be careful with the canned versions because the liquid is usually all sugar. So find a no sugar added version! Adding pineapple to your diet can help reduce joint pain cause by inflammation! And if you are thinking about using pineapple to help bring you baby into this world, don’t forget you need to eat the hard core of about 13 pineapples. Are you worried about how to get into them? Cutting them can be tricky, but with our favorite pineapple corer, it’s a breeze! Cut of the top, position the corer, and twist! You can usually get one for under $6 shipped.
Ginger is a very popular ingredient in many dishes and you see it often in Chinese food! Ginger is a cousin to the Tumeric spice mentioned above which means it shares many of the same anti-inflammatory properties. Ginger has long been used to treat upset stomachs and even menstrual cramps! It is easy to add to many meals (and sweets!) but you can also get in other forms like extract, or even using it raw! Adding it your diet is a sure way to help with inflammation.
Broccoli is another one of those foods that is so easy to add extra of into your diet! Broccoli has a high concentration of antioxidants and anti-inflammatory properties! Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects. Other vegetables high in sulforaphane are kale, cauliflower, and brussel sprouts, but broccoli is one of the best sources hands down! We have a whole bunch of broccoli recipes at Fabulesslyfrugal.com! My favorite is Broccoli & Beef Stir Fry. I had no idea it was so easy!
Spinach is one of those foods that many call a super-food. This nutrient food has so many health benefits, it’s no wonder it is found in so many healthy smoothies. Spinach is best known for it’s ability to protect against certain cancers like breast, colon, and prostate. Spinach limits inflammation in the body, which is one of the main risk factors associated with heart disease. We have so many spinach recipes, but the Strawberry Spinach Salad Recipe is one of my all time favorites! I was so sad when Zupas stopped serving it!
Isoflavones found in soy products have been shown to reduce inflammation in women because of estrogen-like compounds found in the soy! To get more soy in your diet, try adding soy milk, tofu, and edamame, which are oiled soybeans, into your diet. I love grabbing the organic edamame from Costco, popping a bag in the microwave and having a delicious snack. Top it with a littler black pepper or tumeric, or throw it on a salad, and you’ve got yourself a power packed snack or meal.
13. Colored Peppers:
Just like our green veggies above, colored veggies are just as good for you. Colored peppers contain high quantities of antioxidant vitamins and low levels of starch. These are so easy to add to your diet too because they are great for fresh veggie snacking, adding to salads, or tossing in many meals! Here are a bunch of fresh colored pepper recipes. Did you know the different colors are simply their ripeness? Green is the least ripe while red is the most ripe.
BONUS: doTERRA Lifelong Vitality Pack
doTERRA Lifelong Vitality Pack is full of essential nutrients, metabolism benefits, and powerful antioxidants designed to help promote energy, health, and lifelong vitality. xEO Mega (that we talked about earlier) is included in this pack! It promotes healthy cardiovascular, nervous, and immune system function. It also supports healthy joint function and comfort. xEO Mega Essential Oil Omega Complex is a unique formula of CPTG Certified Pure Therapeutic Grade® essential oils and a proprietary blend of marine and land-sourced omega fatty acids. A daily dose of xEO Mega provides 950 milligrams of marine lipids (providing 300 mg of EPA, 300 mg of DHA, and 55 mg of other omega 3s), and a blend of 210 mg of plant-sourced fatty acids. xEO Mega also includes 800 IU of natural vitamin D, 20 IU of natural vitamin E, and 1 mg of pure astaxanthin, a powerful antioxidant carotenoid* harvested from microalgae. Clove oil and the constituent thymol in Thyme oil are powerful antioxidants that work to enhance the overall efficacy of xEO Mega by delivering protection against oxidation.
The essential oil blend also supports healthy cellular response to oxidative stress and healthy immune function and has digestive calming effects, which makes taking xEO Mega as pleasant as it is healthful. The essential oils in xEO Mega also function as a natural preservative system that protects the omega-3 fatty acids and lipid-soluble vitamins from oxidizing and going rancid. It also contains frankincense, cumin, wild orange, peppermint, ginger, caraway and German Chamomile essential oils.
Another one in this kit is Alpha CRS® + and it supports healthy cell function and metabolism by reducing oxidative stress to DNA and other critical cell structures. If you want to learn more about the essential oils we use and recommend, read this essential oils blog post and email us at seekingwellness at fabulesslyfrugal dot com or text us at 208-907-OILS.