10 Nutrients That Will Reduce Inflammation

There is a lot of debate over what precisely anti-inflammatory food is and if it's essential to our diet. Studies show that it is; not only that but specific nutrients have been looked at, time and time again specifically for inflammation reduction. Today I will let you know what these nutrients are (and foods that contain these nutrients) that reduce inflammatory biomarkers.

Antioxidants and Phytochemicals

Food sources: Fruits, vegetables, plant foods

Long-chain omega-3 polyunsaturated fatty acids

Food sources: Chia seeds, Algal oil, Hemp seeds, walnuts, flaxseeds, Perilla oil

Monounsaturated fatty acids

Food sources: olive oil and olives, canola oil, nuts (almonds, cashews, pecans, and macadamias) and nut butters, avocados

Vitamin D

Food sources: Salmon, tuna, sardines, egg yolk, mushrooms, cow's milk, or plant-based fortified milk

Fruits with enzymatic proteins

Food sources: Papaya, mango, pineapple, kimchi, kefir, kiwis, ginger, asparagus, sauerkraut, yogurt

Choline

Food sources: Whole eggs, caviar, Shiitake mushrooms, soybeans, almonds, lima beans, quinoa

Betaine

Food sources: Beets, broccoli, shellfish (especially shrimp), spinach, wheat bran, wheat germ, wheat bread

Vitamin C

Food sources: Barbados (acerola) cherries, guava, cantaloupe, kiwi, broccoli, Brussel sprouts, lemons, lychee, strawberries, papaya, bell peppers, oranges, snow peas

Herbs and Spices

Food sources: Turmeric, black pepper, ginger, garlic, cinnamon, black pepper, cayenne, chili peppers, cloves, cardamom, ginseng, rosemary

References

1. An anti-inflammatory diet as a potential intervention for depressive disorders: A systematic review and meta-analysis

2. Design of an anti-inflammatory diet (ITIS diet) for patients with rheumatoid arthritis

3. Preventive Anti-inflammatory Diet to Reduce Gastrointestinal Inflammation in Familial Adenomatous Polyposis Patients: A Prospective Pilot Study

4. The influence of an anti‐inflammatory diet on gingivitis. A randomized controlled trial

5. Concentrations of choline-containing compounds and betaine in common foods

6. The 7 Best Plant Sources of Omega-3 Fatty Acids

7. Proteolytic Enzymes: How They Work, Benefits, and Sources

8. 9 Herbs and Spices That Fight Inflammation