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THE ULTIMATE
ANTI-INFLAMMATORY DIET
You are what you eat.
Inflammation is a double-edged sword. On the one hand, inflammation is what helps us defend against infection and heal from injury. But chronic inflammation, on the other hand, can lead to serious health issues and chronic pain. A good way to make sure you’re only experiencing the necessary type of inflammation is to support a healthy inflammation response: getting moderate exercise, clocking a few minutes each day on your foam roller, and – maybe the easiest of them all – fueling your body with anti-inflammatory foods. So, without further ado, here are a few anti-inflammatory foods to keep you happy, healthy, and limber.
| Toss a few handfuls of chopped ENDIVE into your next salad. This crunchy leafy green is high in a compound called kaempferol, an antioxidant that’s also been shown to reduce inflammation and inhibit the growth of cancer cells in test-tube studies. |
Aim to get your next serving of protein from FATTY FISH. Fatty fish — particularly salmon, mackerel, sardines, herring, and anchovies— are rich in omega-3 fatty acids, which your metabolism converts into compounds that fight inflammation.
We’ve all made the excuse that red wine is healthy because it contains antioxidants (and it kind of does) but the big heavy-lifters, of course, are GRAPES. Grapes contain anthocyanins, which not only reduce inflammation but may also decrease inflammatory gene-markers, lowering your risk of heart disease, diabetes, obesity, and Alzheimer’s. They’re also high in resveratrol, which can help protect the heart and circulatory system.
We’re not always big on supplements (we’re all about those whole-food nutrients) but one anti-inflammatory food that might be more beneficial in supplement form is MUSHROOMS. Mushrooms are an excellent source of phenols and other antioxidants that provide anti-inflammatory protection, but studies suggest that they become much less effective once cooked. Supplements can also be a great way to reap the powerful benefits of less common mushrooms, such as Lions Mane, that you don’t always find in the produce section.
Swap your regular latte for a golden milk latte, which typically includes TURMERIC and BLACK PEPPER. Both are powerful antioxidants, and the combo of both is particularly potent. Curcumin, the powerful anti-inflammatory that makes turmeric so healthy, isn’t particularly bioavailable. That’s where black pepper comes in — piperine, the antioxidant found in black pepper, boosts the body’s absorption of curcumin, so you get all the anti-inflammatory benefits both have to offer.
PRO-TIP
Boost the potency of these foods by curbing your consumption of foods that are known to contribute to inflammation. Limit processed meats, refined carbohydrates, added sugars, fried foods, and trans fats to get the most out of all the good stuff you’re putting into your body.