March 5, 2018

Inflammation can be an asset when it comes to recovering from injuries and fighting off infections, but when it becomes a chronic issue, it can lead to weight gain, fatigue, joint pain, and a higher risk for cardiovascular diseases. To make matters worse, high-stress levels and poor dietary choices can compound the issue and make inflammation even more dangerous. Luckily, there are also some foods that contain enzymes and nutrients with anti-inflammatory properties, which can help your body restore balance and find relief. Below are some of the best foods you can add to your diet to fight off inflammation.

1) Bok Choy
Also known as Chinese cabbage, bok choy is one of the most nutrient-dense foods in the world, and contains many potent compounds such as thiocyanate, alpha-linolenic acid, and omega-3 fatty acids that work to keep chronic inflammation at bay. Bok choy includes over 70 different antioxidants, which reduce free radical damage and protect against many types of cancer, as well. The mild flavor of this vegetable makes it a natural addition to many soups, stir-fries, and salads.

2) Blueberries
While all berries are excellent sources of antioxidants, blueberries pull ahead of the pack due to their higher concentration of anti-inflammatory phytonutrients. Eating fresh blueberries is a great way to protect your body against oxidative stress, and they make a perfect pre-workout snack because they contain a type of small protein that signals the body to fend off inflammation that can be caused by exercise.

3) Salmon
Salmon and other fatty fish, such as mackerel and sardines, are rich in omega-3 fatty acids, which have been shown in numerous studies to fight inflammation and reduce the risk of a whole host of chronic illnesses, including heart disease, cancer, and arthritis. Salmon also contains high levels of other anti-inflammatory nutrients, such as vitamin B12, vitamin D, and selenium. Most experts agree that eating salmon or other fatty fish twice a week is ideal. For those who dislike the taste, fish oil capsules are another alternative.

4) Bone Broth
Bone broth contains a variety of minerals and nutrients that fight inflammation. The collagen in broth is broken down by the body into amino acids such as arginine and glycine, which promote healthier joints and protect against swelling and infections. Studies have even shown that the nutrients in bone broth are a useful treatment aid for whole-body inflammation caused by sepsis. While bone broth is available in cans and cartons, it is also easy and inexpensive to make your own with leftover bones from any meat that you prepare for meals.

5) Turmeric
This brightly colored spice contains an extremely potent compound called curcumin, which has been found to be a more effective anti-inflammatory than some over-the-counter options such as aspirin and ibuprofen. Turmeric signals the body to neutralize one of the compounds that trigger the process of inflammation in the body, making it a no-brainer addition to an anti-inflammatory diet. Ground turmeric makes a wonderful addition to many types of meat and soups, while you can steep fresh turmeric root in tea or broth for a one-two punch.

6) Green Tea
All types of tea contain anti-inflammatory compounds in the form of polyphenols and flavonoids, but studies have shown that green tea's flavonoid content is slightly higher, making it the most efficient choice. Green tea is also one of the few foods or drinks in the world to contain EGCG, a type of catechin which can prevent pro-inflammatory cells from damaging cartilage and contributing to arthritis.

7) Olive Oil
A staple of the famously healthy Mediterranean diet, olive oil contains omega-3 fatty acids and other plant-based fats that protect the heart and blood vessels from inflammation. The distinctive taste comes from a compound called oleocanthal, which has been shown to have effects similar to ibuprofen, and its high levels of vitamin E are also a contributing factor to the reduction of inflammation and oxidation in the body. Whenever possible, try to substitute olive oil for less healthy fats such as vegetable oil, soybean oil, or canola oil when cooking.

8) Black Beans
Though it may come as a surprise, beans are one of the best sources of antioxidants, beating out blueberries for the number one spot on a list compiled by the U.S. Department of Agriculture. Black beans help the body produce an anti-inflammatory fatty acid called butyrate, and they also contain fiber and phytonutrients which reduce the levels of standard indicators for inflammation found in the blood.

By adding these foods to your diet, you can introduce healthy enzymes and nutrients that will work to restore your body's healthy gut bacteria, suppress inflammation, and reduce the natural production of inflammatory chemicals, leaving you feeling healthier, stronger, and more energized than ever.

And don't forget your multi. Our leading multi vitamin and multi herbal supplement AsUage® with 42 anti-inflamatory and anti-aging ingredients can go a long way in helping you fight the fight.

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