Best and Worst Anti-Inflammatory Food Choices

As scientists continue to learn more about inflammation, they’ve come to a better understanding about the role it plays in aging. Current research seems to link the presence of inflammation in the body to health problems that range from osteoarthritis and depression to multiple sclerosis, lupus, Alzheimer’s, ADHD, diabetes, and even some types of cancer. By lowering or eliminating inflammation, experts believe we may be able to decrease our risk for developing these diseases or better manage those already present in the body.

Taking steps to reduce inflammation can also help with another important job: pain management. Common prescription arthritis drugs often cause unpleasant side effects, so many people avoid taking them. This leaves them suffering. For adults with arthritis, minimizing inflammation may provide relief from the pain and other symptoms of the disease.

Researchers believe one way to manage inflammation might be through nutrition. Avoiding foods believed to increase inflammation while consuming those thought to help reduce it requires thoughtful planning. Here are a few tips to help you get started.

Food Choices That Increase Inflammation

Let’s start by discussing those foods known to ramp up inflammation in the body. And if you are like many Americans, you’ll likely find a few favorites on this list:

• Processed meats
• Baked goods
• Red meat
• Deep-fried foods
• Sodas and other sugary drinks
• White-flour pastas and breads

Eating an Anti-Inflammatory Diet

So, what foods are safe to add to your menus? Here are some suggestions:

• Leafy greens: Think beyond the salad bar when it comes to incorporating leafy green vegetables into your daily diet. For example, toss some fresh kale into a bowl of soup right before serving it. Or add a handful of chopped spinach to a smoothie before blending it.
• Bone broth: While bone broth is trendy right now, nutritionists have long recommended it to patients. That’s because it contains inflammation-fighting ingredients such as glucosamine and collagen. If you aren’t up for making it yourself, you can find it at most local grocery stores or online through companies like Brodo and Kettle & Fire.
• Salmon: Rich in omega-3 fatty acids, along with vitamins B12 and D, salmon is another good inflammation fighter. If you’ve never cooked it before, try one of these healthy salmon recipes.
• Blueberries: This popular fruit is rich in an anti-inflammatory agent called quercetin. It’s believed to help reduce the symptoms of gout, as well as the pain of osteoarthritis. Whether you add them to your morning oatmeal or your lunchtime salad, try making blueberries part of your weekly menus.
• Celery: There is a misconception that celery has no nutritional value at all. In reality, it contains antioxidants, vitamins, and potassium. It’s a combination that does everything from aid in fighting inflammation to help manage cholesterol. Eat it fresh with your lunch or chop it up to include in soups, entrees, and appetizers.
• Pineapple: This popular citrus fruit is also a hardworking one. It’s packed with good nutrients like vitamin C, vitamin B1, potassium, manganese, and a digestive enzyme known as bromelain. Together, these ingredients help boost the immune system and reduce inflammation. It’s a great natural sweetener to try with chicken dishes, salads, and smoothies.
• Walnuts: Nuts are another maligned food, largely because they can be high in fats. But walnuts contain healthy fats. Just a quarter cup contains all the omega-3 fatty acids you need in a day to decrease the risk of cardiovascular disease, diabetes, metabolic syndrome, and inflammation.
• Beets: Incorporating this root vegetable into your menu planning can also help lower inflammation. That’s because the betalain found in beets has anti-inflammatory properties. Try cutting them up and roasting them in the oven, blending them to create a healthy dip to serve with fresh vegetables, or slicing them up to include in a salad.

We hope these tips give you some good ideas for planning your menus this summer and beyond!

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