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Nine natural anti-inflammatory foods needed in your diet

INFLAMMATION CAN be a force for good, but it can also be a force for bad. It’s a natural process that your body relies on in times of need, but it can also leave you in a severe amount of pain.

When inflammation spirals out of control, it becomes chronic and very painful. And once chronic inflammation has set in, it can be really hard to eliminate. It can take a few weeks to go away, but sometimes it can take a few years. Not cool. And during that time, it can cause a load of health problems, from arthritis to diabetes.

The thing is that, like many things that happen to our body, inflammation can be avoided if you eat the right things. If you fix up your diet and avoid inflammation causing foods, you can reduce its symptoms and even prevent it altogether. Let’s take a look at the top 20 best anti-inflammatory foods you should include in your diet.


Poster boy for fruit itself, the colourful avocado is a super food that’s rich in fibre, magnesium, potassium, and good fats. If you’re not sure what that means, there are two types of fat: Good and bad. The good ones are also known as mono-unsaturated fats, and they’re good for your heart.

Avocados also contain compounds that can reduce your risk of developing cancer. Be creative with avocados. Include them in your next salad, in scrambled eggs, in a smoothie, or even try them on a burger.


Ginger is one heck of a super food that comes stuffed with all kinds of medicinal properties. If you’re in time of need and need to heal quickly, ginger should be your new best friend.

Ginger’s potency is largely down to its compounds called gingerols (a suitable name if ever we heard one!) which are anti-bacterial, anti-disease, antioxidant and – critically – anti-inflammatory. According to studies, gingerols have been proven to block numerous enzymes and genes in your body that, if left unchecked, can run riot and cause inflammation.

Indeed, researchers have been experimenting with rats to see if ginger can calm arthritis by inhibiting joint swelling. To get the most out of ginger, you would need to consume fresh


Mushrooms are a funny old thing. Their bulbous shape and grimy colour palette doesn’t exactly make them the fairest vegetable in the land, but many people absolutely love them. And if you love them too, it’s time to start eating even more of them because they’re a marvelous anti-inflammatory food.

Mushrooms indeed have anti-cancer, antioxidant and anti-viral properties. They’re anti everything! As well as this, they also contain lots of potassium, copper and iron. Mushrooms are super versatile too, and they come in various varieties. So pick your favourites and get eating them.

Green tea

Love the taste or hate it, no one can deny that green tea is one of the healthiest things you can drink. It’s been studied extensively, and we can say with confidence that it reduces your risk of developing obesity, Alzheimer’s, cancer, heart disease and other nasties.

This is all down to it anti-inflammatory and antioxidant agents. In particular, green tea contains a substance known as EGCG which does a grand job of inhibiting inflammation.

If you’re really not a fan of green tea and are wincing at the thought of having to drink it in order to conquer inflammation, why not try flavoured green tea instead? The benefits are still the same but the taste might be more to your liking.


Salmon is one of the healthiest fish you can eat. In fact, it’s one of the healthiest foods you can eat. One of the reasons for this is that salmon is rich in omega-3 fatty acids. These are good fats that provide anti-inflammatory benefits for your body.

Moreover, salmon is also a good source of poly-unsaturated fats and provides your body with DHA and EPA.


Unlike green tea, we’re pretty sure that almost everyone likes cinnamon. Who can resist the charms of a cinnamon bun or a few sprinkles in our (green or otherwise) tea? Cinnamon adds a perfectly sweet taste to things but it’s also highly beneficial for our health. In fact, it’s one of the best anti-inflammatory foods you can eat. Who knew anti-inflammatory foods tasted this good?

As well as being anti-inflammatory, cinnamon also has antioxidant, anti-diabetic and antiseptic agents. It’s also a good source of calcium, iron, manganese, vitamin E and vitamin K. As well as reducing inflammation, cinnamon can also reduce bad cholesterol levels, and it also lowers your risk of developing heart disease, Alzheimer’s and cancer.


OMG tomatoes are just pure amaze. As luscious as lipstick, as sweet as the sun, tomatoes are super tasty, super versatile and super healthy. They work well in salads, soups, on pizzas, in sandwiches, they work pretty much everywhere!

They’re also fantastically anti-inflammatory and deserve to be on this list as much as everything else. Tomatoes are low in calories and fat and contain absolutely no cholesterol.

They’re a good source of manganese, potassium, vitamin K and A, and their antioxidant agents fight the good fight against heart disease, skin issues and cancer.


Cauliflower always reminds us of visiting grandma when we were kids and her kitchen would reek of steamed cauliflower. It’s hardly the most pleasant of all aromas, but cauliflower is fantastically healthy for us and doesn’t taste all that bad at all.

Thank to its omega-3 fatty acids, phytonutrients and vitamin K content, cauliflower is one of the best anti-inflammatory foods around. It also contains a good amount of potassium, magnesium and protein.

The things this cruciferous vegetable does for our bodies? Well, it boosts cardiovascular health, brain functioning and it lowers our blood pressure. Meanwhile, its fibre content promotes better digestion.

Red Peppers

Peppers in general are anti-inflammatory and whether you go for red, yellow or green you will be getting some kind of benefit. However, red peppers are the best ones to go for because they have more vitamin C than the rest.

This means they’re better at tackling inflammation markers. Red peppers also contain luteolin, which has been proven to reduce inflammation, as well as beta carotene, which is another beneficial anti-inflammatory agent. Beauty and Tips

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