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Anti Inflammatory Foods I Include in my Diet

Updated on July 3, 2015

A list of my favorite anti-inflammation foods.

As a person who suffers from a chronic inflammatory illness I have learned to incorporate into my lifestyle and diet a number of alternative therapies to help alleviate my symptoms.

This is a list of the top inflammation fighting foods that I include in my diet. Studies have shown that these foods aide in the reduction of inflammation from chronic illness such as arthritis.

These spices, herbs, and foods do reduce inflammation and they have a tremendous impact on my health. This is the list of what I believe are the 10 best anti-inflammatory foods to use in your diet plan.

Photos on this article are my own unless otherwise credited. Article copyright 10/13/2013. Updated 06/12/2014.

1) Broccoli: It is loaded with antioxidants.

I am very fortunate because I really do love broccoli. I boil or steam it and can eat it everyday without ever growing tired of this rich green vegetable.

For anyone suffering from a chronic illness a diet rich in antioxidants is extremely important. Spinach, broccoli, green tea, Swiss chard and other dark green vegetables are naturally antioxidant rich and are foods which should be included into your diet plan.

2) Antioxidant rich juice.

Rich in vitamin C and other important nutrients I start my day with a cup of vitamin rich fruit juice. My favorite is a blend of mango and passionfruit with a slice of lemon tossed in but if it isn't available then any other juice will do. Blueberry, grape, pomegranate, mango, lemon, passionfruit, pineapple, apple these fruits create a powerful anti-inflammation beverage.

Vitamin C and Manganese have both been shown to display excellent anti-inflammation results for those who consume foods rich in these nutrients. Antioxidants found in fruits and vegetables are very important to include in an anti-inflammation diet plan.

3) Ginger: As a powdered spice and in crystalized form.

Ginger has a strong anti-inflammatory rating and is an excellent food to use in your fight against inflammation based illness such as arthritis.

Ginger is one of the food products that I use most often in my fight against inflammation largely because this spice so easily fits in with much of my cooking. The delightfully warm flavor of Ginger enhances virtually every meal that I cook. I add it to sauces, rice, eggs, stew, soup, meat dishes, and casseroles. I also snack on it in crystalized form.

Do you or someone you love suffer from arthritis?

Do you or someone you love suffer from arthritis?

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4) Turmeric: A powdery yellow spice.

Turmeric is a spice that merits a rating of strongly anti-inflammatory. It has a somewhat dusty taste to it but is very well disguised when used in sauces, eggs, soups, stews, or spreads such as mustard and relish.

Used for centuries in Indian and Chinese medicines Turmeric is recommended as an alternative treatment for those who suffer from rheumatoid arthritis or inflammatory bowel disease. It is generally very well tolerated by most individuals.

5) Salmon is an excellent source of omega 3 rich protein.

When there is an imbalance of of omega-6 fatty acids and the omega-3 fatty acids in the body the cox-2 enzymes within our body can set off the process of inflammation leading to chronic illness.

By decreasing our intake of omega-6 fats (saturated and transfats such as those found in red meat) and increasing our intake of omega-3 fats (oily fish like salmon and tuna) we can reverse this imbalance and decrease symptoms of arthritis.

With my illness I find that I need to have a high protein diet but flare if it is the wrong protein. I try to consume healthier protein sources such as salmon, eggs, and whey powder protein.

#6 Strawberries act as a natural cox2 inhibitor.

7) Onions. A sulfur rich food that cleanses the body of impurities and is listed as a super anti-infammatory food.

Onions have a strongly anti-inflammatory rating and are an excellent food for those who suffer from chronic inflammation. Garlic is also rated as strongly anti-inflammatory and another food that should be included in your diet. Garlic is also rich in calcium.

Eat foods that reduce the pain and inflammation.

The Anti-Inflammation Diet and Recipe Book: Protect Yourself and Your Family from Heart Disease, Arthritis, Diabetes, Allergies — and More
The Anti-Inflammation Diet and Recipe Book: Protect Yourself and Your Family from Heart Disease, Arthritis, Diabetes, Allergies — and More

You can eat to live much healthier and especially so for those who suffer from chronic illness. I know. Life really does not have to be so painful. There are foods that people who live with chronic inflammation are more sensitive to. By eliminating these foods from your diet you can improve your health.

 

8) Eggs. A rich source of complete protein.

Acquiring an accurate amount of protein is very important for people who suffer from joint issues. Eggs are a complete protein that is easily converted into energy. It is a protein source that I use as a replacement for unhealthier red meat.

Do you use a special diet to help keep your illness under control.

Do you include or exclude specific foods in an attempt to reduce the effects of a chronic illness.

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9) Lemons: Sliced into my water but also used in sauces for cooking.

Lemons are listed as mildly anti-inflammatory but there always seems to be a tremendous improvement in my health when I include them in my diet plan. In recent studies it has been shown that lemons can help in cancer prevention and in the relief of those who suffer from inflammation based arthritis.

Studies find that a diet rich in vitamin C is highly beneficial for people who suffer from inflammatory based forms of arthritis such as rheumatoid arthritis. Lemon's greatest claim to fame is in its rich vitamin C content which is why this yellow fruit is so very good for those who suffer from these illnesses.

10) Green Tea. It is the perfect way to end my day.

Green tea is another food that is a rich source of antioxidants. This means that green tea is ideal for fighting the damaging effects of inflammation. I enjoy a cup or two of this relaxing beverage every day and I hope that you will too.

Have you tried an anti-inflammation diet?

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    • JoleneBelmain profile image

      JoleneBelmain 3 years ago

      I love drinking Green/Ginger tea it's good for me and tastes delicious. I have never used turmeric, I guess I should learn a bit more about it :)

    • Susan Zutautas profile image

      Susan Zutautas 3 years ago from Ontario, Canada

      I use everything you've listed here except for the turmeric.

    • Lady Lorelei profile image
      Author

      Lorelei Cohen 3 years ago from Canada

      @Susan Zutautas: I started using the turmeric a little over a year ago and am still finding new ways to incorporate it into my diet. It is rated very highly as a food recommendation for those who suffer from arthritis.

    • Lady Lorelei profile image
      Author

      Lorelei Cohen 3 years ago from Canada

      @JoleneBelmain: Turmeric has a bit of a dusty flavor to it that is easily disguised in many foods. Some foods come with turmeric in them (ie French's mustard) but I add an additional teaspoon in to give it a nice added anti-inflammatory boost.

    • ecogranny profile image

      Kathryn Grace 3 years ago from San Francisco

      I thought I was eating and cooking with lots of anti-inflammatory foods, but I had no idea that some of these fell in that category. I love most of the foods on this list, and will incorporate more lemon juice and ginger, especially. So easy to do! I know that heat destroys Vitamin C in citrus foods. Do you know which of the rest of these are better eaten raw? Or does it matter?

    • smine27 profile image

      Shinichi Mine 3 years ago from Tokyo, Japan

      This is great to know as I pretty much eat everything on this list!

    • Lady Lorelei profile image
      Author

      Lorelei Cohen 3 years ago from Canada

      @ecogranny: Garlic is one that is rated higher when eaten raw and I was surprised to see that garlic powder rates higher than cooked garlic. They are discovering that some foods increase in antioxidants when cooked which is a nice surprise. Steaming of course is always better than boiling and then draining off your nutrients.

    • Coreena Jolene profile image

      Coreena Jolene 3 years ago

      I always knew I ate a relatively healthy diet, but didn't realize how many health benefits were really in the foods that I chose. It's good to know that I am on a great path to a healthy lifestyle :)

    • Jerzimom profile image

      Cheryl Fay Mikesell 3 years ago from Ladysmith, WI

      Good article. With have arthritis and fibromyalgia its nice to have more tips on what's good to eat.

    • captainj88 profile image

      Leah J. Hileman 2 years ago from East Berlin, PA, USA

      I love all these foods and love how they help me to achieve greater wellness. Spondylosis runs in my family, so I'm trying to be proactive and fend off its affects as long as possible. Great suggestions here!

    • profile image

      TanoCalvenoa 2 years ago

      Yes I have, and I use turmeric and ginger all the time in meals that I make.

    • MariannesWhims profile image

      Marianne Gardner 2 years ago from Pacific NW, USA

      I eat almost all the foods on your good anti-inflammatory list, although it's been awhile for turmeric and crystallized ginger. It's funny how a person habitually uses a food for awhile, but then as a new healthy food comes along, forgets their habits. Good reminders to add these back into our meals.

    • Sed-me profile image

      Sed-me 2 years ago from An undisclosed location.

      Thank you for this list. I have issues with inflammation as well. I eat all these foods and drink green tea quite often. I had no idea I needed it. Interesting. Thank you. :)

    • Lady Lorelei profile image
      Author

      Lorelei Cohen 2 years ago from Canada

      Sed-Me: The body often knows what it most needs. I am so happy that you were able to find your way to my article.

    • vocalcoach profile image

      Audrey Hunt 2 years ago from Nashville Tn.

      I use all the foods you've listed in my daily diet. I sprinkle turmeric on eggs and take it as a supplement too for inflammation. Super article. Voted up and more and sharing. Thanks for the follow!

    • GmaGoldie profile image

      Kelly Kline Burnett 2 years ago from Madison, Wisconsin

      I was wondering about this and you provided it! Thank you! My Mother had crippling RA and I wish to take a proactive stance against this horrible curse.

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      I tey to use raw fresh ginger, tumeric etc for my recipes, seldom use powder form

    • brakel2 profile image

      Audrey Selig 2 years ago from Oklahoma City, Oklahoma

      Hi Lady Thanks for this list Lady L. I eat some of these foods like eggs and green tea and broccoli and lemon juice in my water. salmon and ginger. The others I will start right away. Thanks for sharing this great information to make us more healthy. Pinning. Blessings, Audrey

    • Lady Lorelei profile image
      Author

      Lorelei Cohen 2 years ago from Canada

      Thank you so much for stopping by and your kind promotion of this article.

    • Virginia Allain profile image

      Virginia Allain 2 years ago from Central Florida

      I need to plan ahead to get more of these into my meal plans.

    • Margaret Schindel profile image

      Margaret Schindel 21 months ago from Massachusetts

      Lorelei, this is wonderful information, even for those of us who don't suffer from chronic inflammation. I love mixing different fruit juices in the morning. I usually use turmeric in the form of curry powder, but I will try using more of it in other ways. I adore ginger and always keep a knob of it in my freezer to grate into whatever I'm cooking. I also want to try making ginger tea. And, of course, sauteed onions (and garlic) are the foundation of most of my savory recipes! Thanks for sharing this very helpful information.

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