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12 Foods That Prevent Inflammation And Help You To Heal
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7. Walnuts
Walnuts are high in ALA, which is an omega-3 fatty acid that can significantly reduce inflammation in the body. In fact, one study, published in the Journal of Nutrition, found that those who consumed at least 2 ounces of walnuts each day had reduced levels of inflammatory markers, such as CRP. High levels of CRP have been linked to heart disease. Eating more nuts, like walnuts, can help prevent chronic diseases that get their start in inflammation such as arthritis, Alzheimer’s, and heart disease. An easy way to consume walnuts is to soak them in water overnight, then eat them as a snack or add them to your morning smoothie or oatmeal.
8. Garlic
The Journal of Medicinal Food published a study in 2012 which found that several of the active ingredients in garlic have powerful anti-inflammatory potential. Another study identified more than 4 different sulfur containing agents in garlic which inhibit the pathways that lead to inflammation. Try to eat 2 or 3 raw cloves of organic garlic each day. If that is too strong for you, try chopping raw garlic into your salads and stir fry to help stop inflammation.
9. Spinach
Popeye knew what he was talking about. Spinach can not only prevent inflammation from getting a foot hold, but it can reduce existing inflammation as well. This veggie has tons of carotenoids which work like antioxidants that stop inflammation in its tracks. Spinach also contains cytokines, which protect the body from inflammation. Like walnuts, spinach is also a good source of ALA, which reduces inflammation levels, and the pain that accompanies it. Studies have shown this leafy green can reduce asthmatic inflammation, migraine headaches, and arthritis pain. Try baby spinach in your salads if you find that regular spinach too tough or stringy. Baby spinach is softer and easier to chew.
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