What Foods Reduce Inflammation?
Written in partnership with our #family at Pressed Vibrance.
Inflammation. It's really just a fancy word for stress and the underlying cause of almost every known disease. The stress that leads to inflammation can be physical, mental, emotional, environmental, etc. It can be anything that puts strain on the body, causing the immune system to react, leading to damage. Food has a huge impact on either fueling or taming inflammation. In another post, we will dig deeper to discuss what foods trigger inflammation, but here are just a few anti-inflammatory foods that you can start to incorporate into your diet RIGHT NOW to help reduce it:
Green Leafy Vegetables
Maybe your mother was like ours and always told you to eat your green vegetables. Turns out, she was right! Green vegetables like kale, spinach and broccoli do have incredible benefits to health. They are full of vitamins, minerals, and phytonutrients that can help manage inflammation. Aim to eat at least three servings of these green veggies a day.
Fish is one of the best sources of the powerfully anti-inflammatory omega-3 fatty acids. But importantly, the fish must be wild-caught for it to be high in omega-3s. You see, wild fish eat algae, which is an incredible source of omega-3 fats. Farm-raised fish are usually fed some type of corn-based fish food, which changes the type of fat in their flesh. For ideal health, it is recommended that you consume 2-3 servings of fatty fish per week. Omega-3s can also be found in plant based foods like walnuts, chia seeds and flax.
If there's one thing to remember, it's this: omega-3s reduce inflammation by impeding the inflammatory pathway in cells, making them incredibly effective in helping reduce the risk of many inflammatory diseases, including diabetes, cancer, Alzheimer’s and heart disease.
Purple fruits and vegetables
Blueberries, beets and eggplant are just a few fruits and veggies that fall into the purple/blue category and have been shown to be beneficial for helping lower inflammation due to antioxidants called anthocyanins. Intake of these antioxidants have been shown to significantly reduce markers of inflammation.
Turmeric, a common Indian space, has powerful anti-inflammatory properties. Its active ingredient is a powerful antioxidant called curcumin. The benefits of the anti-inflammatory effects of turmeric have been shown to reduce risk of Alzheimer’s, diabetes, and several other chronic diseases. There are many fun ways to incorporate this spice into your diet, but one of our favorite ways to consume our turmeric is with Pressed Vibrance's Fire Killer elixir - which is also a helpful digestive aid!
Olive oil is the cornerstone of the Mediterranean diet, which is considered the gold-standard anti-inflammatory diet. Olive oil has been shown to help reduce risk of cancer, heart disease, and diabetes. If you want to add olive oil to your diet, it should not be heated to high temperatures to preserve the anti-inflammatory nature of this delicate oil.
Keeping Your Diet Anti-Inflammatory
With the current epidemic of chronic disease caused by inflammation, all of us should be following an anti-inflammatory diet because there are so many other environmental triggers we cannot control. Our diet is something that is always within our control. The foods listed above are just a small sample of foods that have been shown to prevent inflammation.
It’s important to note, that even though you can eat many clean, raw anti-inflammatory foods, you still might have an intolerance towards them. Taking a food intolerance test would identify all of the foods (even the ones listed above) as triggers for inflammation. A personalized approach to knowing what you can and can’t have is critical to living a clean, ultra-wellness lifestyle. You can learn more about how to identify which foods and additives you can have here: Food Sensitivities.
The Blondes & Eric Cooper from Pressed Vibrance