8 Anti-Inflammatory Ingredients – The Best Healthy and Refreshing Options!
Inflammation is the silent enemy of the body. It is the cause of chronic health issues that can be detrimental to wellbeing if not treated. That is where anti-inflammatory ingredients come into play.
While many things can cause inflammation, from injury to pathogens to irritants, there are things we can do to help alleviate its effect on the body. Check out this list of anti-inflammatory ingredients that can be used for a quick health boost today!
What is Inflammation
Information is the body’s natural response to injury, pathogens, or other detrimental stimuli. Inflammation allows the body to target this damaged area and begin the process of repair. The issue with inflammation is that sometimes it occurs due to an over-response by the body. It can be caused by an excess of stress, poor diet, or lifestyle choices such as smoking and drinking.
Inflammation is the cause of much distress and pain. Chronic inflammation can lead to several diseases such as heart disease, arthritis, and cancer. This is why it is important for us to manage the body’s inflammatory response.
Causes
Some causes of inflammation include chronic stress, a lack of physical activity, an unbalanced gut microbiota, poor sleep, exposure to pollutants or dangerous airborne chemicals, smoking, or drinking. All of these can cause an inflammatory response that is detrimental to health. Other common inflammatory conditions include autoimmune disorders, intestinal issues such as Crohn’s disease like Parkinson’s, and even mental health disorders such as anxiety and depression.
Some lifestyle changes may help mitigate and reduce inflammation. This includes activities that promote mental and physical wellness such as exercising regularly, starting a daily meditation habit, and reducing the consumption of overly processed foods. Alongside that, some aspects of nutrients can help reduce inflammation. These anti-inflammatory ingredients are a great addition to your daily diet to help relieve chronic and acute cases of inflammation.
8 Anti-inflammatory Ingredients
Without further ado, here are 8 anti-inflammatory ingredients that can be added to drinks, smoothies, salads, and much more. Anti-inflammatory ingredients have special properties that can help ease inflammatory response and balance the body. Try them out and watch how overall wellness flourishes.
1. Ginger
Ginger is a spice known for its ability to support digestion, relieve nausea, and add a lot of flavor to your dish or drink. It is a great option to reduce inflammation quickly. Ginger contains nutrients, such as gingerol, which is a powerful antioxidant and anti-inflammatory agent. It can help reduce oxidative stress and lower the amount of free radicals in the body. Ginger can be added to any smoothie or drink for a refreshing beverage that can help settle the stomach and even boost microbiome health.
2. Berries
Berries are well-known to be powerful ingredients full of nutrition and health benefits. Anything from blueberries, blackberries, strawberries, and cranberries, these small fruits contain powerful antioxidants that provide anti-inflammatory properties to the body. They are filled with fiber, and vitamin C along with plant pigment called phytochemicals. These also have many health benefits which include reducing inflammation in the body, lowering the risk of heart disease, and boosting microbiome health. Have them in a drink, smoothie, or even top of salad with them to add a bit more flavor and help to your meal.
3. Kombucha
Kombucha is a fermented tea that offers many health benefits. It is made with either black or green tea and can help boost healthy bacteria in the gut. Kombucha may help reduce inflammation due to the antioxidants and polyphenols it contains. These properties protect the body from damage and can boost health. Plus, the fermentation process that kombucha undergoes will increase the amount of polyphenols and nutrition in the drink. Be drunk by itself or added to a smoothie. It is a great beverage for the summer, as it is refreshing and fizzy. Make it even better by adding some berries to your kombucha!
4. Citrus
Citrus fruits, such as grapefruit, oranges, mandarins, and clementines are great options for fighting off inflammation. They are filled with vitamin C, a powerful antioxidant that can reduce free radical damage in the body. Citrus also contains fiber, calcium, copper, potassium, and phytochemicals that also help to promote anti-inflammation. There may even be some potential heart benefits to eating citrus! Citrus makes for a great drink, smoothie, or addition to a salad. The juice can even be used to make dressings and syrups.
5. Avocado
I know avocados feel more like vegetables than fruit, but these are a great option for anyone who needs a Good neutral healthy fat to add to their diet. Avocados are a good source of vitamin E which is a nutrient that can help promote a reduction and inflammation. The high amounts of monounsaturated fat in avocados also make it a good option to reduce inflammation. They contain high amounts of potassium, fiber, magnesium, and phytochemicals, making them a healthy option all around. Furthermore, avocados are very versatile and can be used in smoothies, salads, and even as an alternative to fat and butter in dessert recipes.
6. Turmeric
Turmeric is a highly effective anti-inflammatory ingredient. It is an orange-gold spice that can add a lot of flavor, color, and nutrition to foods. Its main active ingredient is curcumin, a polyphenol that is a powerful antioxidant and anti-inflammatory. It can also help reduce muscle soreness, cholesterol in the blood, and arthritis. Turmeric can be used in various ways, such as soups, sauces, teas, and smoothies. To make turmeric even more effective, try to pair it with a pinch of black pepper to increase the absorption of curcumin.
7. Spinach
Spinach is a great option for anti-inflammatory benefits. It is full of healthy fiber and nutrients that can fill you up while providing beneficial vitamins to your diet. It has many anti-inflammatory benefits due to the phytochemicals in it. The antioxidants lutein and zeaxanthin are particularly important to eye health, making this a great ingredient to add to your daily diet. Make a spinach smoothie, eat it in a salad, or reduce it down to a cream or soup. Spinach is very versatile and will absorb whatever flavor you put on top of it!
8. Pomegranates
Pomegranates are a refreshing and delicious flavor-packed fruit that can have many benefits. It is a great anti-inflammatory ingredient to add to your daily consumption. This is because pomegranates have huge amounts of vitamin C and vitamin K, along with fiber, phytochemicals, and potassium. It is particularly high in anthocyanin and resveratrol, making it a great source of antioxidants. This goes great on top of salads, in drinks, or covered in chocolate.
The Takeaway
Anti-inflammatory ingredients are a great addition to anyone’s daily meal plan! They are easily introduced into smoothies, salads, drinks, and sauces, and have huge positive effects on the body’s wellbeing.
Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
