The Top 10 Anti-Inflammatory Foods

By Grace O

Inflammation is a natural response of the body in times of illness or stress but, if left unchecked, this response can cause chronic health problems. Chronically elevated inflammation is associated with cardiovascular disease, Alzheimer’s and other cognitive issues, type 2 diabetes, autoimmune diseases and even some cancers.

Here are 10 anti-inflammatory foods to include in your diet.

1. Apples: Apples are nutrient-rich and are great for your heart. The fiber in apples contains pectin, which can contribute to decreased blood cholesterol levels. 
2. Beans: Packed with fiber and protein, beans have been shown in studies to reduce the risk of cardiovascular disease and type 2 diabetes. 
3. Berries: Choose strawberries, blueberries, blackberries, raspberries, or a more exotic variety like açai, because all these brightly colored berries are anti-inflammatory powerhouses. 
4. Broccoli: Cruciferous veggies like broccoli, cauliflower, kale, Brussels sprouts and cabbage are powerful both for supporting detoxification and calming chronic inflammation. 
5. Chia seeds : Chia seeds offer a huge nutritional benefit. They’re rich in fiber; minerals like iron, and omega-3s to reduce chronic inflammation; and they promote healthy digestion and elimination. 
6. Fish: Cold-water fatty fish like salmon, halibut, sardines, mackerel, herring, anchovies and trout are rich in protein, vitamins, minerals and anti-inflammatory omega-3 fats. 
7. Green Tea: The most anti-inflammatory compound in green tea is a special antioxidant called EGCG. Tea is hydrating, which also supports the body and calms inflammation.
8. Spinach: Adding spinach or other dark leafy greens to your daily diet can maximize benefits like decreased inflammation and reduced risk for certain cancers and cardiovascular disease.
9. Tomatoes: Famous for their lycopene, tomatoes have been shown to protect against certain cancers (especially prostate) and support heart health as well.
10. Walnuts: Higher in anti-inflammatory omega-3 fatty acids than other nuts like almonds, pistachios, or cashews, walnuts are a perfect snack. 

Thai Shrimp and Pineapple Curry

In my new cookbook, “Anti-Aging Dishes from Around the World,” you’ll find my recipe for Thai Shrimp and Pineapple Curry which delivers loads of anti-inflammatory benefits. 

This curry is delicious over white or black rice. I use monk fruit sweetener to reduce the impact cane or beet sugar can have on your blood glucose levels. Monk fruit also has no calories, and it’s completely natural. You can use coconut sugar instead, but like cane sugar, it will impact your blood sugar and is caloric.

Benefits: Pineapple contains bromelain, an enzyme that aids digestion by breaking down proteins. Coconut milk contains some medium-chain triglycerides (MCTs) which are broken down more easily by the body, as well as the anti-inflammatory, antimicrobial, antibacterial and antiviral lauric acid. This dish can be gluten-free if using tamari.

Procedure

1. Make the curry sauce: In a medium saucepan, heat 1 Tbs. oil over medium-high heat. Add the butter and curry powder and cook, stirring constantly, for 1 minute or until fragrant. Add the coconut milk and sweetener and bring to a boil. Reduce to low heat and simmer, uncovered, for about 5 minutes or until the sauce is slightly thickened. Remove from the heat and stir in the lime juice, zest, and soy or tamari sauce. Set aside.
2. In a large skillet, heat 1 Tbs. oil over high heat. Add the shrimp and cook, 4 to 5 minutes, or until opaque. Remove to a plate.
3. Add the remaining oil to the skillet, then the onion and bell pepper. Cook, stirring often, for 2- to 3-minutes or until the vegetables are tender.
4. Add the curry sauce, shrimp, pineapple, and ¼ cup cilantro leaves and cook for about 1 minute or until the sauce is thickened.
5. Spoon about 1 cup of rice into each bowl. Divide the shrimp mixture evenly among the four bowls and top with the remaining cilantro, scallions and peanuts (if using).
6. – Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at FoodTrients.com/recipes/anti-inflammatory. 

Ingredients

Serves 4

• 3 Tbs. coconut oil, divided
• 1 Tbs. butter
• 2 tsp. curry powder
• 1 can (13.5 oz.) light coconut milk, well shaken
• 2 Tbs. monk fruit sweetener (or coconut sugar)
• 2 Tbs. fresh lime juice
• 1 tsp. lime zest
• 1 Tbs. soy sauce or tamari
• 1¼ lbs. medium-size shrimp, peeled and deveined
• 1½ cups chopped white onion
• 1¼ cups chopped red bell pepper
• 2 cups of pineapple chunks
• ½ cup chopped fresh cilantro leaves, divided
• 4 cups cooked white or black rice
• 3 Tbs. thinly sliced scallions
• 1 Tbs. chopped fresh mint leaves (optional)
• 3 Tbs. chopped unsalted peanuts (optional)