The Top 10 Best and Worst Anti-inflammatory Foods

By Natalie Black (guest contributor)

Chronic inflammation of the cells in your body is thought to cause some of the biggest health problems of the world today including Heart Disease, Diabetes and Cancer. The best news is that studies have proven that the risk of each of these is significantly reduced by changing our lifestyle and making better food choices.

Therefore, rather than spending a fortune on supplements at your local pharmacy, do it the natural way and eat more anti-inflammatory foods and decrease or cut out foods that are causing inflammation and you could be well on your way to improving your health outlook.

Top 10 anti-inflammatory foods

1. Wild Alaskan Salmon

Salmon contains anti-inflammatory omega-3s (wild is better than farmed) and has been known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly. If you don’t like fish, try a high quality fish oil supplement.

2. Kelp

IMGP1402
(photo: edrabbit)

High in fiber, this brown algae extract helps control liver and lung cancer, douses inflammation, and is anti-tumor and anti-oxidative. Good sources are Kombu, wakame and arame.

3. Extra Virgin Olive Oil

This oil provides a healthy dose of Omega-3 fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.

4. Cruciferous Vegetables

Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. They also can provide detox naturally.

5. Blueberries

Blueberries contain anthocyanins which not only reduce inflammation, but can protect the brain from aging and prevent diseases, such as cancer and dementia. Organic berries are even better. You can also try cherries and strawberries which contain Anthyocyanins.

6. Turmeric

This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is said to have the same effect as over-the counter pain relievers (but without their side effects).

7. Ginger

Helps reduce inflammation and control blood sugar. Drinking Ginger tea is also a great option.

8. Garlic

garlic
(photo: christing-O-)

Though a little more inconsistent (in terms of research), garlic can help reduce inflammation, regulate glucose and help your body fight infection.

9. Green Tea

Contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.

10. Sweet Potato

A great source of complex carbs, fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.

Top 10 inflammatory foods

These foods have been linked to obesity, increased risks of numerous diseases and even death in some cases.

1. Sugar

Sugar is everywhere. Try and limit processed foods, desserts and snacks with excess sugar. Opt for fruit instead.

2. Common Cooking Oils

Sunflower, grapeseed, corn and cottonseed oils promote inflammation and are made with cheaper ingredients.

3. Trans Fats

Trans fats increase bad cholesterol, promote inflammation, obesity and resistance to insulin. They are in fried foods, fast foods, commercially baked goods, such as peanut butter and items prepared with partially hydrogenated oil, margarine and vegetable oil.

4. Dairy

You Sexy Thang
(photo: nickwheeleroz)

While some yogurts are acceptable, dairy is hard on the body. Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties.

5. Feedlot-Raised Meat

Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats that have been fed natural diets.

6. Red and Processed Meat

Red meat contains a molecule that humans don’t naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry or fish. Eat lean cuts of red meat once a week at most.

7. Alcohol

Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer.

8. Refined Grains

“Refined” products have no fibre and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries. Try and replace with minimally processed grains.

9. Artificial Food Additives

Aspartame (E951) and MSG (E621) are two common food additives that can trigger inflammation responses. Try and omit completely from the diet.

10. Fill in the Blank

Do you constantly have headaches, feel tired or know you have a food intolerance? Sometimes, you may develop an allergy to a food and not even know it. Coffee, certain vegetables, cheese… there might be a trigger you aren’t even aware of. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet!

By guest contributor Natalie Black, an accredited Exercise Physiologist who blogs at The Health Guru. Via HealthMatters.sg, a Singapore Health and Fitness blog that aims to help you lose weight, keep fit, and live healthy. Click here to get our free guide “Eat Your Way to Health – Secrets of a Healthy Diet”.

Related Articles

3 Surprising Weight Loss Foods (at HealthMatters.sg)

3 Steps to Lower Cholesterol Levels (at HealthMatters.sg)

DIET: The Most Offensive 4 Letter Word (at HealtMatters.sg)

  • Ford plants a new Mustang on the Empire State Building in style 39 minutes ago
    Ford plants a new Mustang on the Empire State Building in style

    Fifty years ago this week, Ford made history by staging the greatest car launch in history — building up the drama around its new Mustang with stunts like papering over dealership windows and landing on the covers of both Time and Newsweek magazine. To celebrate its anniversary, Ford re-created a stunt it last pulled off in 1965 — landing a new Mustang on the 86th floor of the Empire State Building.

  • All-new 2015 Toyota Camry becomes an edgier appliance 1 hour 10 minutes ago
    All-new 2015 Toyota Camry becomes an edgier appliance

    Toyota finds itself in a tricky situation. Those that enjoy cars as more than a simple means of transportation think of the Camry as a bland spongecake gone stale. And yet it's been the best-selling vehicle in the entire industry for the past 12 years, with a car rolling off the production line every 65 seconds. So how do you add flavor to your insipid dish without alienating your loyal -- and vast -- customer base? Enter the 2015 Camry: Toyota's attempt to engage enthusiasts while appeasing to those that think a turbo is nothing but make-believe snail.

  • New Hyundai Sonata grows into a large contender 1 hour 13 minutes ago
    New Hyundai Sonata grows into a large contender

    So it’s taken a while, but Hyundai is in the big leagues now. There is rife evidence of this in its sales numbers, reliability ratings and white paper indices, but the most telling indicator to us, perhaps, is that Hyundai no longer feels the need to overdesign or mimic other automobile designs as if to say, “Look, we can build good cars, too! They look just like these other nice ones!”

  • Supermodel Qi Qi is afraid of flying
    Supermodel Qi Qi is afraid of flying

    The supermodel said that she will take her daughter in a vacation but will try to avoid boarding a plane

  • One dead as S. Korea ferry with 476 passengers sinks
    One dead as S. Korea ferry with 476 passengers sinks

    South Korea's coastguard said Wednesday one person had been killed as it struggled to rescue 476 people -- mostly high school students -- aboard a ferry that ran aground and sank off the southern coast. "The ferry is almost completely submerged," Lee said, adding that a detachment of South Korean Navy SEALS were taking part in the rescue. Of the 450 passengers on board the ferry bound for the southern resort island of Jeju, 325 were students from a high school in Ansan, south of Seoul. The 6,825-tonne ferry, which had sailed out of the western port of Incheon on Tuesday evening, ran into trouble some 20 kilometres (13 miles) off the island of Byungpoong.

  • ‘Huge’ Hindu, Buddhist statues against Islam, ex-judge says
    ‘Huge’ Hindu, Buddhist statues against Islam, ex-judge says

    KUALA LUMPUR, April 16 — The “huge” statues at a Hindu temple in Batu Caves and Buddhist temple in Penang are an affront to Islam as the religion forbids idolatry, a retired Court of Appeals judge...