Fight Back Inflammation With Anti-inflammatory Foods

by Sharon Quercioli

We toss the word inflammation around quite a bit within the healthcare community, so much so that most of us tend to think we’re all inflamed; that it’s perfectly normal, and that there’s nothing that can be done about it. But inflammation is a pretty serious sign that something’s gone haywire in your body!

While the occasional inflammatory response is normal and healthy, chronic inflammation is the root cause of many serious ailments, including Alzheimer’s, obesity, heart disease, cancer and gastrointestinal disorders. Inflammation is a sign that your body is craving attention and, you guessed it, nourishment! Switching from the Standard American Diet (SAD) to an anti-inflammatory, whole-foods, plant-based regimen will help reduce inflammatory markers and support a healthy body.

As to how best to help alleviate inflammation in our bodies, I use my Nutri-Blast, but you can use any blender, Vitamix, etc. to mix up these fabulous drinks.


Blueberries, strawberries, raspberries, blackberries, cranberries

  • Rich in anti-inflammatory phytonutrients such as flavanols, anthocyanins and ellagic acid, berries contain a natural compound shown to possibly inhibit tumor growth.
  • Berries help prevent those effects by turning off the inflammation signals triggered by cytokines and COX-2s.
  • Berries top the list of antioxidant-rich foods, which help fight oxidative damage—most often the cause of inflammation in the body.
  • Cranberries are most noted for preventing urinary tract infections.


Research shows tart cherries help reduce the likelihood of experiencing a gout attack, a condition where recurrent episodes of inflammatory arthritis attacks the big toe, the most commonly affected area.

Enzyme-rich foods

Wheatgrass, other grasses, banana, raw honey and enzymes supplements

  • When foods are properly broken down before absorption into the bloodstream, they are less likely to cause an inflammatory response.
  • Enzymes are powerful in helping shut down the markers that are triggered when we have an inflammatory response.

More enzymes!

Pineapple and Papaya

  • Pineapple is rich in the digestive enzyme bromelain, which has been shown effective in reducing inflammation.
  • Papaya is known for its digestive protein papain.

Green tea

  • Green tea is a source of the major catechin, epigallocatechin-3-gallate (EGCG), with potent free-radical scavenging ability.
  • EGCG also may halt arthritis development and progression by blocking Interleukin-1, a pro-inflammatory cell, from damaging cartilage.


  • Walnuts are rich in omega-3 fatty acids, which have been shown to blunt inflammatory markers in disorders such as rheumatoid arthritis, inflammatory bowel disease, heart disease, diabetes, skin disorders and cognitive decline among others.

Raw Cacao

  • In a 2005 study published by the American Journal of Clinical Nutrition, researchers discovered that epicatechin and other flavanols found in cacaoproved to be effective at inhibiting the action of leukotrienes—inflammatory messengers that can be helpful in normal levels, but are also known to be a key contributor to inflammation-related conditions when produced in excess.

Flavonoids, found in cacao


  • Researchers found that the addition of avocadoor its oil increased the absorption of carotenoids, beneficial antioxidants, by anywhere from 700 to 1700%.
  • Avocados are an excellent source of healthy fats, including monounsaturated fat and alpha-linolenic acid (ALA), an omega-3 fatty acid.
  • These carotenoids, such as beta-carotene, lutein, alpha-carotene, and zeaxanthin, function as important antioxidants to fight inflammation, strengthen the immune system, and protect the body against free radical damage.


Flax and Chia

  • Flax and chia seeds are great sources of omega-3 fatty acids.
  • In addition, they are filled with fiber, promoting bowel regularity and reduced risk of inflammatory bowel disorders.


Turmeric and Ginger Root

  • Turmeric contains active ingredient curcumin, a potent antioxidant, liver detoxifier and anti-inflammatory. Curcumin has been shown to produce the same anti-inflammatory effects of the drug ibuprofen, without the side effects.
  • Ginger contains the appropriately-named compounds gingerols. These substances are believed to contribute to their anti-inflammatory magic!
  • Ginger is not only used as a potent anti-inflammatory root, it is also a carminative, a substance that helps reduce the formation of intestinal gas.


Love My Spices Drink

I love spices! Spices used in this recipe are inflammation-fighting superstars! Turmeric and ginger are great inflammation fighters, and chia seeds are rich in omega-3s, which combat inflammation and help lubricate your joints. The phytonutrients found in blueberries provide healthy antioxidants, which help stave off inflammation, while the enzyme papain, found in papayas, offers anti-inflammatory properties when combined with vitamin C.

Try this fabulous recipe:

  • 1 Cup Spinach
  • ½ Cup Papayas
  • ½ Cup Blueberries
  • 1 Tablespoon Chia Seeds
  • ½ Teaspoon Ginger
  • ½ Teaspoon Turmeric
  • 1 Pinch Cayenne Pepper
  • 1 Cup Green Tea


  • Add all solid ingredients into your blender.
  • Blend until smooth, approximately 30 seconds.
  • Cool your inflammation with this amazing recipe..


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