Top 10 Foods to Reduce Inflammation

Top ten foods to reduce inflammation

Top 10 foods reduce inflammation

Inflammation is a natural defense mechanism of our body. After an injury, pathogen attack or irritation, our immune cells, leukocytes (white blood cells), and cytokines (cells signaling protein) kick in. These protective agents engage invaders as well as repair the damage caused them. Because of this physiological response, we experience pain, swelling, redness, and heat — which are the typical signs of acute inflammation. However, in a chronic inflammation, which is a slow, meandering process of inflammation, severe health conditions develop, such as:

To reduce inflammation naturally, h are 10 healthy foods you can include in your diet.

1. Broccoli

Broccoli Top 10 Food Reduce Inflammation

As a great source of vitamins, fibres and anti-oxidants, broccoli reduces tissue damage caused by free radicals. It contains a plant-based chemical called sulforaphane, an anti-oxidant that suppresses a key inflammation regulator called Nf-KB, thus improving inflammation-associated diseases. 

For a wonderful broccoli salad - try Edica Naturals recipe for “Super Slaw” - and get your green on!

Super Slaw

This is both a Mom-on-the-run or single person’s delight. Easy to throw together with excellent nutritional benefits, this slaw is a super way to have a delicious and nutritious dinner. Also great for an after gym-I-gotta-eat-NOW meal!

Ingredients:

  • 1 tablespoon coconut oil

  • ½ tablespoon roasted sesame oil

  • 1-340 g bag of raw broccoli cole slaw

  • 2 tablespoons "Soy-Not Sauce" (or 1 ½ tablespoons soy sauce if no allergy)

  • ¼ cup hemp seeds

  • 2 tablespoons goji berries

  • 1 tablespoon chia

  • 1 tablespoon cilantro, finely chopped

  • 1 teaspoon nutritional yeast flakes

Directions:

  1. In a fry pan, heat coconut oil and sesame oil on medium to high heat. Once heated, add in broccoli slaw along with "Soy-Not Sauce" (recipe) and stir on medium heat until slaw is firm but cooked (about 5 minutes).

  2. Add in remaining ingredients stirring quickly. Serve immediately.

Makes 5 cups.

 

2. Avocado

Avocado Top 10 Food Reduce Inflammation

Rich in vitamins, proteins, magnesium, potassium, and omega-3 fatty acids, avocado may be called as superfood. Due to the presence of anti-oxidant, such as carotenoids and tocopherol (an active form of vitamin E), avocados reduce inflammation and boost the immune system.  

. Edica Naturals offers a wonderful way to include this anti-inflammatory food in our “Rockin' Guac”. Let the avocado begin!

Rockin’ Guac’

Who can say no to guac’? With its delicious and super healthy fats that are a beauty lover’s dream for healthy looking skin, this dip is a "must have" once a week. By simply adding in chia to the mix, you transform a good-for-you option to a super one!

Ingredients:

  • 2 large ripe avocados

  • ¼ cup diced green onion (half of a small green onion)

  • ¼ cup diced tomato

  • 1 tablespoon chia

  • Juice of ½ lime

  • 2 tablespoons cilantro, finely chopped

  • ¼ teaspoon rock salt

Directions:

  1. Cut avocados in half, remove pit and spoon out flesh into bowl.

  2. Mash gently with fork.

  3. Wash and finely chop cilantro, add to avocado.

  4. Add in all other ingredients and stir together.

  5. Makes about 1 ½ cups.

 

3. Lemon

Lemons contain citric acid which acts as an antiseptic. Few people realize however that lemons are actually an alkaline food reducing inflammation within the body. These alkaline acids help to reduce joint pan and ease restriction in the blood cells, making lemons a fantastic way to fight free radicals. A great way to start your day is by making Edica Naturals “Lasso Smoothie” to help start your day with a power of WOW! Good bye inflammation and hello mobility. 

Lasso the Lassi Smoothie

I love mangoes and lemon, they are such a refreshing way to start the day.

Ingredients:

  • 1 cup frozen mango, pieces

  • ¾ cup water or coconut water

  • 2 tablespoons coconut sugar

  • 2 tablespoons lemon juice

  • 2 tablespoons hemp seeds

  • 1 tablespoon chia

  • ¼ teaspoon cardamom, ground

Directions:

  1. In a blender, puree all ingredients on high until creamy.

  2. Serve immediately.

  3. Makes 2 servings.

 


 4. Blueberry

Blueberries Top 10 Food Reduce Inflammation

Blueberries contain Phytoflavonoids, anthocyanins, and polyphenols, which protect against stress, high blood pressure, heart diseases, cancer, and age-related impairment. A recent study found that a specific kind of blueberries called highbush blueberries reduced inflammation and bacterial infection. 

Try a wonderful morning smoothie from Edica Naturals to have a ‘blueberry blast’ of anti-inflammatory power with our “Strawsome Smoothie”. 

Strawsome Smoothie

Smooth and creamy with dreamy nutritional benefits– this is a super start to any day.

Ingredients:

  • 1 ripe banana

  • 10 frozen strawberries

  • 1 ripe avocado (peeled and chopped)

  • ¾ cup non-dairy milk

  • ⅓ cup frozen blueberries

  • 2 tablespoons hemp seeds

  • 1 tablespoon  chia

Directions:

  1. In a blender, puree all ingredients on high until creamy.

  2. Serve immediately.

  3. Makes 2 servings.

 

5. Celery

Celery Top 10 Food Reduce Inflammation

Grown for its medicinal properties, “celery contains antioxidants and polysaccharides that are known to act as anti-inflammatories, especially flavonoid and polyphenol antioxidants.” Says Josh Axe, clinical nutritionist and doctor of chiropractic. Celery helps with conditions caused by inflammations, such as joint pain, skin disorder, kidney infection, and irritable bowel syndrome. 

Try this fabulous recipe from Edica Naturals, and feel your body thank you.

What-the-Waldorf Salad

My Mom brought out the Waldorf Salad for every "event" dinner. It was our reminder that even swanky dishes served in the dining rooms of expensive hotels like the Waldorf-Astoria could make it to our table. The Cross & Blackwell English mayonnaise was in full use for her dish and, whenever she felt especially funky, she added colored marshmallows for more sticky-sweet "oomph". My version takes all of those wonderful flavors with none of the bad saturated mayo fats…. or marshmallows.  Sweet, sour, crunchy and refreshing, this salad is not only a special events dish but a daily dish mainstay.

Ingredients:

Dressing:

  • ¼ cup hemp seeds

  • 3 tablespoon water

  • 1 tablespoon coconut sugar

  • 1 tablespoon apple cider vinegar

  • ½ teaspoon rock salt

  • ½ teaspoon celery seed

  • ¼ teaspoon pepper

  • ½ lemon, peel zested

Salad:

  • 2 large Gala apples

  • 1 cup seedless red grapes, halved (or whole if feeling lazy)

  • 1 cup celery, sliced into ½-inch-thick pieces

  • ¼ cup one green onion, finely chopped

  • ¼ cup goji berries

  • Juice from ½ a lemon

  • 1 head Boston lettuce, trimmed, washed, and dried (optional for serving)

Directions:

  1. Blend all dressing ingredients in Magic Bullet or food processor and set aside.

  2. Halve, core, and cut the apples into ¾-inch pieces, leaving the skin intact.

  3. In a medium bowl, add the apples, grapes, celery, onion and goji berries and sprinkle with the lemon juice; then toss with the dressing. 

 

6. Beets

Beets are not only anti-inflammatory, but are also powerful antioxidants, while helping to detoxify the body. Beets contain phytonutrients that help to repair cell damage due to free radicals. Beets also balance the body's blood sugar levels making them an ideal food for diabetics. Beets are a powerhouse to minimize inflammation and building a stronger immune system! Try Edica Naturals, “Eat to the Beet RAWsome Soup” to get your ‘beat’ with Beets!

 

Eat to the Beet RAWsome Soup

If you love beets like I do, this raw soup is for you! Chock full of immune boosting antioxidants, anti-inflammatory properties and super proteins, this is a simple and fast way to beet up any potential infections!  Raw beets are a great source of carbohydrates and an excellent source of potassium with phosphorus, magnesium, calcium, vitamin A, carotene and folate.

Ingredients:

  • 2 cups water

  • 1 ¼ cups raw red beets, cleaned and chopped (2 medium ones)

  • 1 cup carrots, chopped (1 large one)

  • ½ cup hemp seeds

  • 2 tablespoons ground white chia

  • 2 tablespoons coconut sugar

  • 1 inch x ½ inch ginger root (skin removed)

  • 1 teaspoon garlic, minced

  • ½ teaspoon rock salt

  • ⅛ teaspoon ground cinnamon

Directions:

  1. Blend all ingredients in a Vitamix or a powerful food processor until creamy consistency.

  2. Serve chilled. Cannot be frozen.

  3. Makes 4 cups.

 

7. Ginger

Ginger Top 10 Food Reduce Inflammation

Ginger, which’s a popular ingredient of Asian cuisines, has shown to have remarkable anti-inflammatory properties. Research shows that ginger inhibits the production of cyclooxygenase and pro-inflammatory cytokines, which are responsible for inflammation and pain in the body. 

A wonderful way to incorporate more ginger into your daily nutrition is adding Edica Naturals “Ginger Top Soup”. Try reducing your inflammation this natural way!

 

Ginger Top Soup

If you want a satisfying myriad of fresh zingy flavors, with great protein, fiber, anti-inflammatory, and anti-oxidants this one’s for you. Great chilled or wonderfully soothing hot, this soup will blow your top off all year long!

Ingredients:

  • 1 tablespoon coconut oil

  • ¾ cup sweet onions, diced

  • ½ tablespoon garlic, minced

  • 1 tablespoon ginger, minced

  • 5 cups vegetable stock

  • ¼ cup quinoa

  • 5 cups carrots, peeled and cut into ½” pieces

  • 1 teaspoon rock salt

  • 1-400 ml/14 oz can coconut milk, not lite

  • ¼ cup hemp seeds

Directions:

  1. In a large pot, place coconut oil and turn to medium heat.

  2. Melt oil, then add onions, stir and cook until softened - about 5 minutes.

  3. Add garlic and ginger, stirring for about a minute.

  4. Add quinoa, carrots, stock and salt, turn to medium/high heat and bring soup mixture to a boil, then reduce to low heat. Cover and simmer for 20 minutes, stirring occasionally.

  5. Stir in coconut milk and hemp seeds and take off heat, allow to cool.

  6. In a Vitamix or food processor, blend all until smooth. Freezes well.

  7. Makes about 6 cups.

  

8. Pineapple

Pineapple Top 10 Food Reduce Inflammation

Pineapple is a delicious tropical fruit packed with vitamins and minerals. It contains bromalin, an enzyme that has anti-inflammatory properties. Bromalin is easily absorbable in the body and can help with cardiovascular diseases, arthritis, bronchitis, diarrhea, and sinusitis. 

The following recipe is brought to you from Edica Naturals - from our house to yours - this is an amazing fruit salad to incorporate pineapple into your daily diet - Enjoy!

​Cutie Fruitie Morning Salad

This is a great way to start off the day. Fresh fruit combined with a Superfood line up of champions, this tastes great and will send you on your way with a super-boost.
Ingredients:

  • 1 cup of diced pineapple

  • 1 golden delicious apple, peeled, cored and diced

  • ½ cup raspberries

  • ½ cup strawberries stem removed and diced

  • 1 tablespoon coconut sugar

  • 1 tablespoon goji berries

  • 1 tablespoon cacao nibs

  • 2 tablespoons hemp seeds

  • 2 tablespoons of unsweetened shredded coconut

Directions:

  1. Gently mix all ingredients together, refrigerate (preferably overnight).

  2. Makes 2 ½ cups.

 

9. Mushroom

Mushroom Top 10 Food Reduce Inflammation

Mushrooms are fleshy fruit bodies that have a high amount of vitamins, minerals, and antioxidants. They contain beta-glucan, a naturally occurring polysaccharide that reduces inflammation and strengthens the immune system. They also contain ergothioneine, an amino acid that’s a powerful anti-inflammatory agent. 

“Magical Mushroom Soup” is a delicious way to add this inflammation killing machine to your dinner table! 

Magical Mushroom Soup

As a vegetarian, mushrooms can be a great addition to soups and stews as it allows the same texture and hearty taste of meat. Mushrooms contain about 80 to 90 percent water, and are very low in calories (only 100 cal/oz.). They have very little sodium and fat, and 8 to 10 percent of the dry weight is fiber so they are an excellent addition to anyone trying to downsize. Mushrooms are great as an anti-inflammatory, but are also an excellent source of potassium, copper, riboflavin, niacin, and selenium. With all this nutrition they become truly magical.

Ingredients:

  • 3 tablespoons olive oil

  • 1 cup sweet onion, chopped

  • ½ cup celery, chopped

  • 6 cups brown mushrooms, sliced 

  • 1 ½ cup shitake mushrooms, sliced

  • 5 cups vegetable stock

  • 1 ½ tablespoons balsamic vinegar

  • ½ teaspoon rock salt

  • ⅛  teaspoon black pepper

  • ¼ cup quinoa

  • ⅓ cup hemp seeds

  • ¼ cup fresh parsley, chopped (optional garnish)

Directions:

  1. Wash and finely chop parsley and set aside.

  2. In a large cook pot, heat olive oil on medium/high heat. Add in onion and celery and cover and cook for 3 minutes, stirring occasionally.

  3. Stir turn heat to low and add in all mushrooms. Cover and let simmer 10 minutes stirring occasionally.

  4. Add stock, vinegar, salt, pepper and quinoa. Turn heat to high, bring to a boil then turn to low and cover.  Let cook for 20 minutes, do not stir.

  5. Place 1 cup of soup mixture along with hemp seeds in a food processor or Vitamix and blend until pureed. Pour back into soup pot and stir.

  6. Pour into four soup bowls evenly and serve with a sprinkle of parsley on top of each bowl.  Freezes well.

  7. Makes 8 cups.

 

10. Beans

Beans Top 10 Food Reduce Inflammation

Beans are a great source of B vitamins, proteins, calcium, magnesium, and fibers. Many fad diets encourage the restriction of beans, among other foods, to reduce inflammation. However, the studies suggest the opposite. Because of the high amount of fibers, anti-oxidants and proteins, beans help with many health conditions caused by inflammation. 

For a filling and delicious bean recipe, try Edica Naturals' “Bean There, Yum That Dip” and allow fibre to reduce your inflammation! 

Bean There, Yum That Dip

This bean dip has a smoky zesty flavor with the nutritional benefits of black beans. Black beans are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans along with chia and hemp seeds (with their high fiber) also helps to move food through the stomach to the large intestine at a healthier pace. This also helps to make you feel fuller and also reduces blood sugar spikes while digesting. So go ahead and don’t stop dipping!

Ingredients:

  • 1 cup sweet onion, diced

  • 1 tablespoon olive oil

  • 1-19 oz (540 ml) can black beans

  • ½ cup fresh cilantro, washed, patted dry and packed

  • 2 tablespoons medium heat salsa

  • 2 tablespoons  hemp seeds

  • 1 teaspoon chia

  • ¼ teaspoon rock salt

  • ½ teaspoon cacao powder

  • ½ teaspoon coconut sugar

  • ¼ teaspoon chili powder

  • ¼ cup warm water

Directions:

  1. Add olive oil to a fry pan, turn heat to medium high. Add in onions and stir. Cook covered for 10 minutes stirring frequently.

  2. Open beans and drain any excess liquid out. Add beans to onion mix, stir and cook uncovered for 5 minutes.

  3. Measure then wash cilantro, and stir into beans and cook uncovered for 5 minutes.

  4. Take bean mixture off heat and add to a food processor. Add in salsa, hemp seeds, chia, rock salt, cacao powder, coconut sugar and chili powder. Blend and mix in ¼ cup water (or more if needed) and blend until a smooth but thick paste.

 

References:

What is an inflammation?. (2019). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279298/

What drugs are used to treat inflammatory diseases?. (2019). Retrieved from https://www.webmd.com/arthritis/qa/what-drugs-are-used-to-treat-inflammatory-diseases

T, K. (2019). Carotenoids, inflammation, and oxidative stress--implications of cellular signaling pathways and relation to chronic disease prevention. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25134454

Pahwa, R., & Jialal, I. (2019). Chronic Inflammation. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493173/

Office of Dietary Supplements - Omega-3 Fatty Acids. (2019). Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Chronic sinusitis - Diagnosis and treatment - Mayo Clinic. (2019). Retrieved from https://www.mayoclinic.org/diseases-conditions/chronic-sinusitis/diagnosis-treatment/drc-20351667

Acute Inflammation - Foot Health Facts. (2019). Retrieved from https://www.foothealthfacts.org/conditions/acute-inflammation

Ncbi.nlm.nih.gov. (2013). Issues of Fish Consumption for Cardiovascular Disease Risk Reduction. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705336/

Virtanen, J. K., Mursu, J., Voutilainen, S., & Tuomainen, T. (2017, November 06). The associations of serum n-6 polyunsaturated fatty acids with serum C-reactive protein in men: The Kuopio Ischaemic Heart Disease Risk Factor Study. Retrieved from https://www.nature.com/articles/s41430-017-0009-6

Sánchez-González C, e. (2019). Health benefits of walnut polyphenols: An exploration beyond their lipid profile. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26713565

Terry, Rohini, Posadzki, Paul, Watson, K., L., & Edzard. (2011, December 14). Use of Ginger ( Zingiber officinale ) for the Treatment of Pain: A Systematic Review of Clinical Trials. Retrieved from https://academic.oup.com/painmedicine/article/12/12/1808/1846834

Pavan, R., Jain, S., Shraddha, & Kumar, A. (2012). Properties and therapeutic application of bromelain: A review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/

Bacha, U., Nasir, M., Iqbal, S., & Anjum, A. A. (2017). Nutraceutical, Anti-Inflammatory, and Immune Modulatory Effects of β-Glucan Isolated from Yeast. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5587958/

Polak, R., Phillips, E. M., & Campbell, A. (2015, October). Legumes: Health Benefits and Culinary Approaches to Increase Intake. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/

 


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