Our bodies have an innate intelligence to respond and adapt to the environment. It sends us signals through body aches, tension, or inflammation when it needs to heal. While we may not be able to control every situation and its outcome, we do have control over the choices we make: introducing anti-inflammatory foods into our lifestyles is one way to optimize our health. Chronic diseases like heart disease, diabetes, and cancer are still ravaging our nation at an alarming rate. According to the CDC, 6 in 10 adults in the US have a chronic disease (1). These diseases, along with other illnesses, can be mitigated and even prevented through long-term lifestyle changes.
In order to nourish your body and boost your immune system, there’s just one simple acronym you need to remember: G-BOMBS. This acronym was coined by Dr. Joel Fuhrman, an internationally recognized expert on nutrition and natural healing. These anti-inflammatory foods are not only delicious, but can easily be incorporated into your meals. Continue reading to discover just how powerful these 6 foods are!
Six Amazing Anti-Inflammatory Foods
1. Greens
This may seem redundant, but there is a fundamental truth behind the popular command, “eat your greens!” Typically, greens are only viewed as garnish or are consumed in small amounts. However, our closest living relatives – chimpanzees and gorillas – consume ten pounds of green leaves every day! It’s time we make greens the main character of our dinner plates instead of just an extra.
Leafy greens are the most nutrient-dense foods and raw leafy greens contain only about 100 calories per pound, so you get the best bang for your buck. They contain substances that protect blood vessels and can reduce the risk of diabetes, boasting anti-inflammatory properties. (2) In addition, the majority of calories in green veggies come from protein, along with beneficial phytochemicals. Greens are rich in folate, calcium, and small amounts of omega-3 fatty acids.
Moreover, cruciferous vegetables, which include broccoli, radishes, kale, and brussel sprouts, contain a group of substances known as glucosinolates. When their cell walls are degraded by chewing, chopping, or blending, these glucosinolates are converted into isothiocyanates, or ITCs. ITCs behold a variety of anti-cancer effects, remove carcinogens, reduce inflammation, and fight free radicals! (3)
2. Beans
We all may have come across the poem: “beans, beans, they’re good for your heart. the more you eat them, the more you fart!” Although this rather humorous statement can yield a few giggles, beans and legumes actually deserve a lot more credit than they’ve been given. They are one of the amazing anti-inflammatory foods!
For starters, beans are the most nutrient-dense carbohydrate source. (4) Beans are fiber boosters: on average, they provide 7+ grams of total dietary fiber per ½-cup serving! Consuming more fiber is associated with decreasing LDL (bad) cholesterol and the risk for developing coronary heart disease, diabetes, and many other diseases (4). “Fiber and resistant starch are fermented by intestinal bacteria into fatty acids that help prevent colon cancer” (5).
Furthermore, studies show that legumes are an important predictor of survival in older people around the globe! (6) By adding just half a cup of beans to your diet daily can reduce your risk of chronic diseases and lengthen your lifespan. Although some may avoid legumes due to food sensitivities, find what works best for your body. Through RBTI testing, I can help you discover the root cause of indigestion or inflammation and create an actionable plan to address your concerns.
3. Onions
Onions, which fall under the umbrella of Allium vegetables, contain a high level of antioxidants known as quercetin. A recent study determined that quercetin induced cell death in colon cancer cells and slowed tumor development. (7) Onions have potent anti-inflammatory properties and have been shown to decrease cholesterol levels. They also contain over 25 varieties of antioxidants.
In addition, other veggies within the Allium family include garlic, leeks, shallots, chives, and scallions. This family in particular can boost your cardiovascular and immune systems while also providing anti-cancer and anti-diabetic effects!
If you typically find yourself on-the-go and struggle to incorporate foods from the Allium family, you can start by supplementing these foods. While consuming whole foods is ideal, you can incorporate more antioxidants and immune-boosting food into your lifestyle with our garlic capsules and curcumin capsules!
4. Mushrooms
Don’t let their classification of fungi scare you away: mushrooms are known to have healing and restorative properties! They are a great source of B vitamins, phosphorus, vitamin D, selenium, copper, and potassium (8). Furthermore, there are thousands of varieties of mushrooms on the market, each having their own medicinal properties. In a study conducted on 2,000 Chinese women, those who consumed at least a third of an ounce of fresh mushrooms daily (one mushroom per day) were 64% less likely to develop breast cancer (9).
Additionally, mushrooms contain a compound called lectin that recognizes and prevents cancer cells from growing and dividing (9). White button mushrooms, commonly known as white mushrooms, are best for cancer prevention. These anti-inflammatory fungi are bound to spruce up your meals and enhance your health. To find out more about the medicinal benefits of different types of mushrooms, including lion’s mane, reishi, cordyceps and more, check out this article.
If you’re curious about experimenting with mushrooms, they are a great substitute for meat due to their umami flavor and meat-like texture (especially oyster and portobello mushrooms). Mushrooms should only be consumed cooked since raw mushrooms contain a carcinogen called agaritine. Try cooking mushroom tacos for Taco Tuesday or roast some portobello mushrooms in the oven for a tasty appetizer! Moreover, an easy way to consume mushrooms often is to use dried mushrooms or mushroom powders. One of my favorite mushroom brands is Om: they test for heavy metals and are USDA organic.
5. Berries
Berries like blueberries, blackberries, and strawberries are another one of the amazing anti-inflammatory foods. They are low in calories, rich in fiber, and contain high amounts of antioxidants and flavonoids. Furthermore, they offer cardio-protective and anti-cancer effects. A recent observational study found that participants that consumed three servings of berries per week had a 34% reduced risk of heart attack. (10)
In addition, they are extremely anti-inflammatory due to the presence of phytochemicals and aids in properly regulating blood pressure (10). They are linked to reduced risk of diabetes due to their low glycemic content. Raspberries in particular have only 5 grams of sugar per cup! For all you tea lovers out there, check out this organic raspberry tea to add more antioxidants into your lifestyle. Raspberry can help tone uterine muscles and balance menstrual cycles.
Berries make a great topping on oatmeal for breakfast and as a snack for your kids to munch on at school. Frozen berries, which are picked at peak ripeness, are also a great alternative to fresh berries and can easily be tossed in a blender, baked into desserts, or cooked into oatmeal. I love topping my homemade chia pudding with frozen blueberries and adding a splash of oat milk for my dessert.
6. Seeds
Seeds may be tiny, but they sure are mighty! The fiber found in seeds helps slow the absorption of sugar in the bloodstream, creating protective effects against diabetes. Adding a few servings of seeds to your meals can help you meet your daily protein needs. Most seeds provide 5-10 grams of protein per serving! Some seeds that provide the most nutrient density are flaxseeds, hemp seeds, chia seeds, and many more. Seeds actually have higher protein content than nuts! For those who may be sensitive to nuts, seeds are a great alternative and have an impressive amount of benefits. Below are 3 varieties of anti-inflammatory foods, specifically seeds:
Flax
One ounce of flaxseed contains 5.1 grams of protein and is high in bone-building manganese, fiber, and thiamine. Flaxseeds protect against heart disease and contain lignans, an anti-cancer phytochemical. It is important to consume ground flaxseed as the whole form can pass through your intestine undigested, robbing you of all the wonderful nutrients. Furthermore, if youre curious about experimenting with dessert recipes, flaxseeds are a great substitute for eggs. 1 tbsp of flaxseed meal + 3 tablespoons of water is equivalent to 1 egg.
Hemp
Hemp seeds offer a substantial amount of protein (9.2 grams per one ounce) and healthy fats. They also contain 140% DV of manganese, 77% vitamin E, and 75% magnesium per one ounce! (11) Along with reducing inflammation and boosting muscle growth, hemp seeds support skin, nail, and hair health. Try sprinkling hemp seeds on salads, soups, or oatmeal for an extra boost of nutrients.
Chia
Moreover, chia seeds are high in insoluble fiber which keeps your digestive tract healthy. Similar to flax and hemp seeds, they are high in omega-3’s, which are vital for brain function. In addition, the ALA present in chia seeds has anti-inflammatory effects. Research has shown that ALA reduced inflammation among people with metabolic syndrome (high blood pressure, high cholesterol) and other chronic diseases. (12) For a simple snack or dessert, mix chia seeds into your milk of choice (I prefer soy or oat), add your preferred spices or powders, stir it up and let it set in the fridge.
Bonus Tips!
As you can see, these anti-inflammatory foods offer a wide variety of benefits. Next time you go for a grocery run, remember the acronym G-BOMBS to start integrating these foods into your lifestyle. Your local farmers market is a great place to purchase your produce directly from the source and find bargains on high-quality food. For those who reside in Orange Country, check out this list of farmer’s markets. In addition, to find CSAs (Community Supported Agriculture) in your area and farmers markets throughout the U.S., check out Local Harvest.
At Natural Health Strategies, we meet you exactly where you are and work with your individual needs and preferences. It’s important to focus on what you can add to your lifestyle rather than avoiding what brings you joy. We value creating sustainable lifestyle changes in order to benefit you in the long run.
