5 Must-Have Food Add To Combat Inflammation
An anti-inflammatory diet is an eating plan that works to reduce or minimize low to high-grade inflammation within our bodies long-term.
Written by Caden Allan on January 27, 2022
Doctors are discovering that one of the most effective strategies to reduce inflammation is to use nutrition rather than medication. Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes and other conditions.
When your body senses something alien, such as an invading bacterium, plant pollen, or chemical, your immune system is engaged. Inflammation is frequently triggered as a result of this. Your health is protected by intermittent bouts of inflammation directed towards truly dangerous invaders.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.
Food that Combat Inflammation
You can control — and even reverse — inflammation through a healthy, anti-inflammatory diet and lifestyle. People with a family history of health problems, such as heart disease or colon cancer, should talk to their physicians about lifestyle changes that support preventing disease by reducing inflammation.
Salmon contains omega-3 fatty acids—more than any other type of fish or seafood. Studies suggest people who eat more of these fatty acids may be less likely to suffer from dry eyes.
It's also good for the heart because the healthy fats lower inflammation and keep cholesterol in check.
The American Heart Association suggests eating fatty fish, such as salmon, sardines, and mackerel, at least twice a week. Salmon is a great choice because it is a good source of an antioxidant called astaxanthin.
"The most helpful challenge guide I have. Great info and very easy to understand. You won’t regret taking this course."
"This may be best Course challenge I have ever tried. It is so easy to follow, the challenges are not complicated, the way the information about anti-inflammatory eating is presented makes you feel excited about doing yourself a favor and eating better. This course is informative and affordable and easy to apply to your daily routine. Nothing fancy - just factual and fun . No stress."
"My boyfriend and I are just finished the week right now and we already see results. We enjoy and love it! This course is a great starter board for eating anti-inflammatory - we’ve already lost a little bit of weight and the chronic pain in my knees isn’t flaring up as much as it used to do. What I love about this course is that they provide simple instructions that are easy to follow. I wish there was a full 4 weeks we could follow instead of just 7 days."
"Amazing course with valuable information and great tips to live a healthier life. Easy to follow daily challenges. Highly recommend!"
Ferdinand De Villa
Walnuts are a good source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols. They also contain monounsaturated and omega-3 fatty acids that are good for your heart. Walnuts are energy-dense, so you may need to watch your portion size. Even though they are high in calories, a handful can help you feel full longer. In that way, they may actually help you lose weight.
Avocados are rich in heart-healthy fats. Plus, they're a a good source of magnesium, fiber, and potassium.
Half an avocado adds nicely to your daily intake of vitamins C, A, E, and B-complex vitamins. Bonus: They're low in sodium.
Avocados also contain polyphenols that work as antioxidants.2 Antioxidants fight cell damage in your body. Add avocado slices to a sandwich or salad, or make a tasty guacamole.
It is definitely one of the healthiest and most nutritious plant foods in existence.
Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. Flavonoids like quercetin and kaempferol, which are found in kale have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects.
Cherries pack a wallop of antioxidants that help temper inflammation, including anthocyanins (an antioxidant found in red and purple fruits and vegetables) and vitamin C (well-known for its immune-boosting properties). In a review of 29 studies looking at both tart and sweet cherries, 80% of the trials showed that cherry consumption decreased markers for oxidative stress and 70% showed that it lowered inflammation. In the research, people were advised to consume whole fruit, juice or powder in an amount equivalent to 45 to 270 fresh cherries per day, but you don't need to eat that much every day to reap some benefits.
Incorporate more cherries into your diet with smoothies, as a yogurt or oatmeal topper, in sorbet or simply on their own for an easy, naturally sweet snack.
Here's What Customers Are Saying…
"I tried this course after a significant flare up from rheumatoid arthritis which left me hospitalised, unable to move. Since starting the 7-day challenge, I've adjusted what I eat on a daily basis and added in things that act as an anti inflammatory. It has done wonders, I've noticed a real difference, possibly even more so than medication."
"Having had trouble with tiredness, general aches and pains. I decided to change my diet and found this course. It’s really well laid out, gives plenty of information to beginners and includes a nutrition label guide. The challenges are easy to follow and so I was able to follow to the tee. The downloadables are very helpful."
"Awesome challenge! Very informative! I got chronic inflammation from covid last year and changing my diet has really helped with pain management. I love that the course has downloadable pdfs inside, but the challenges are easy to follow. I plan to go through the whole week and stay on the lifestyle forever."
- Catherine Sherwood
“As my wife and I are getting older, incorporating healthier foods has become more important. We aren't the most experienced in the healthy eating so this challenge really lays things out step by step and 95% of the challenges and suggestions are easy and hassle-free.”
How to Add Anti-Inflammatory Food into Your Diet
The anti-inflammatory diet is about filling your meals with foods that have been shown to fight inflammation and — just as important — cutting out foods that have been shown to contribute to it. It can be more difficult to find reliable information online.
There isn’t a formal diet plan that outlines exactly what to eat, how much of it, and when. With a variety of things to consider such as ratios of nutritional content, creating a meal plan that's easy, delicious, and effective can be a pain. However, we recommend this 7-Day Anti-Inflammatory Challenge to make incorporating these anti-inflammatory foods into your diet easier.
The 7-Day Anti-Inflammatory Challenge is so easy to follow, the course lessons are not complicated, the way the information about anti-inflammatory eating is presented makes you feel excited about doing yourself a favor and eating better.
This course is informative and affordable and easy to apply to your daily routine. Nothing fancy - just factual and fun. No stress. At all!”
The 7-Day Anti-Inflammatory Challenge makes starting an anti-inflammatory lifestyle easy and simple.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.