Foods That Heal

Inflammation plays a critical role in maintaining our immune system. While it is one of our body’s natural defenses, it can seriously impact our health if it becomes chronic. One of the ways that you can control inflammation is through the food you eat.

Some foods cause inflammation. A high-carb, low protein diet can lead to inflammation. But, there are loads of foods that help to fight inflammation. Here are 6 foods that fight inflammation, pain & stiffness.

Note: This list of superhero foods has been recommended by the NYU Langone Medical Center.

These little gem foods are delicious. Berries are a great source of antioxidants. It’s this antioxidant compound that gives berries this rich colour. Antioxidants and ellagic acid (also found in berries) are great at fighting inflammation and combating the pain and stiffness that it causes. Berries are very easy to incorporate into your diet. Eat them as is, add them to your cereal, top off yogurt with them or blend them in a smoothie (see our Berry Good Smoothie recipe below).

Red Apples
Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. Eat an apple by itself as a snack. Eat it with your favorite cheese, or in a salad...creativity is the only limit with this superfood.

It’s not just carrots, but really any orange vegetable like butternut squash and sweet potatoes. Vitamin A and beta-carotene are two nutrients that are serious inflammation fighters. Include orange veggies as a side dish with your main meal. Drizzle with olive oil, sprinkle with spices and bake them until soft and slightly brown.

You need omega-3 and oily fish are full of it. Omega-3 fatty acids help reduce joint pain and stiffness by suppressing the enzymes that erode cartilage and the proteins that regulate inflammation. The best kinds are fish like salmon, mackerel and sardines. You can bake them, BBQ them, or in the case of sardines, you can add them to your salad.

Nuts are loaded with antioxidants and healthy fats. The American Journal of Clinical Nutrition published findings from a study that spanned over a 15-year period. They reported that the people who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease compared to people who ate the fewest nuts. Add nuts to your cereal, top off your yogurt and berries with them or just have some as an afternoon snack.

One of nature’s most power-packed anti-inflammatory. Ginger works by blocking several different genes and enzymes that promote inflammation. Next time you have sushi don’t forget to eat the ginger! Ginger is a very versatile and flavorful root and can be added to stir-fry, soup and smoothies.

We hope that you will incorporate some of these foods into your daily diet. Every measure taken adds to your overall health and well-being.

Special note: consult your family doctor before making major changes to your diet and to have a test to learn if inflammation is a concern for your health.

Health & Wellness

Anti-Inflammatory Smoothie

1 cup fresh kale
½ beet (peeled and chopped)
½ cup water
½ orange (peeled)
1 cup mixed berries (frozen)
½ cup pineapple (frozen)
1 teaspoon ginger root (grated or chopped)
1 teaspoon coconut oil
1 serving Protein Smoothie Boost (optional)

  • Place kale, beet, water, orange in a blender.
  • Puree until smooth.
  • Add remaining ingredients.
  • Blend again until smooth.

Here’s to healthy living —inflammation free!

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