How to fight inflammation in the body

By Mike Geary, aka "The Nutrition Watchdog" 
Certified Nutrition Specialist, best-selling author: The Truth about Six Pack Abs & The Fat Burning Kitchen

Mixed vegetables together indicating the right foods to fight inflammation with.

The question is how to fight inflammation in the body: "I'm looking for a natural way to fight inflammation. What foods do you suggest?" 

The Answer: There are two types of inflammation. 1) Acute inflammation is short term, usually triggered by injury, and increases blood flow to the affected area. In this case, an anti-inflammatory compounds reduces swelling, fever, and pain. Chronic inflammation lasts longer and is associated with obesity, diabetes and other conditions. Dietary changes can prevent chronic inflammation with some foods being more potent than others in doing so. 

Many foods have anti-inflammatory properties that help fight inflammation in the body such as kale, cabbage, broccoli, berries, cherries, pomegranate, grapes, tomatoes, onions, garlic, cocoa, mushrooms, tumeric, and and ginger.These foods' phytochemicals are beneficial in many ways, for example, by altering the expression of pro-inflammatory genes, and reducing production of pro-inflammatory compounds. This is all according to expert analysis. 

Curcumin, a compound found in the tumeric plant, is one of nature's most promising medicines. According to an article in the Annual Review of Nutrition, curcumin lowers blood sugar, improves cholesterol health, and aids in controlling atherosclerosis. Curcumin may also induce apoptosis, when cells self-terminate, potentially terminating cancer cells in the process. 

Turmeric is poorly absorbed, so eating it with spices and fats like pepper and walnuts help its absorption in the body. 

There are a number of supplements with curcumin that have been made more bioavailable "super curcumin" by mixing it with another substance, typically bioperine a black pepper extract. Use these supplements to fight inflammation within the body. 

I recommend a diet centered around greens, beans, onions, mushrooms, berries and seeds, offering a variety of anti-inflammatory and high-antioxidant foods," Fuhrman says. It's not just one food/spice that provides these powerful properties most effectively, it's the entire diet. 

Try this delicious smoothie to combat inflammation without medication. 

Anti-inflammatory chocolate cherry smoothie to help fight inflammation in the body. 

Serves 4

  • 2 oz kale
  • 2 oz romaine lettuce
  • 1/2 cup unsweetened almond milk
  • 1/2 cup pomegranate or cherry juice
  • 1 tbsp non-alkalized cocoa powder
  • 1 ripe banana
  • 1 cup frozen cherries
  • 1 cup frozen blueberries
  • 1/2 tsp alcohol-free vanilla extract 
  • 2 tbsp ground flax seed
  • 1/2 tsp ground turmeric

Blend kale and lettuce with milk and juice. Add remaining ingredients. Blend 2 minutes until smooth

Totals (1) Serving: 486 calories, 10g protein, 100g carbs, 9g fat

Thank you for reading this nutritional insight. 

› Inflammation In The Body
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