6 Anti-Inflammatory Powerhouse Foods

Clean eating can help put out the fire that's making you sick.

November 17, 2016
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Adapted from Eat Clean, Stay Lean. Get your copy today!

Chronic inflammation has been associated with an increased risk of arthritis, diabetes, heart disease, high blood pressure, osteoporosis, and cancer. Sure, some inflammation is good—the acute kind is a form of self-protection, your body's immune response to a cut or pathogens entering the body. Chronic inflammation, however, means that your body is constantly producing immune cells, which can damage the body. This harmful inflammation is a result of never-ending stress, being overweight, or a diet high in things like sugar, trans fats, and various toxins. But while the wrong diet promotes excessive inflammation, a diet rich in clean foods can help reduce it and its harmful effects on your body. The following foods in particular are anti-inflammatory powerhouses.

This article was originally published by our partners at Rodale Wellness.

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Cold-Water Fish

Salmon, black cod, sardines, and anchovies are full of anti-inflammatory omega-3 fatty acids. Salmon is a particularly good choice—its rosy pink color comes from carotenoids, which also have anti-inflammatory properties.

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Soy

Soy can reduce the inflammation marker C-reactive protein, which is linked to cardiovascular disease. Incorporate clean sources of soy into your diet, such as tempeh or edamame.

Related: 50 Foods You Should Never Eat

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Spices And Herbs

Herbs and spices like basil, rosemary, thyme, oregano, turmeric, peppercorns, ginger, and cinnamon are loaded with all sorts of antioxidants that have even been found to reduce pro-inflammatory compounds that build up on meat during grilling. And ginger and turmeric, in particular, have been linked to joint pain relief. Add them to marinades, dressings, spice rubs, and teas for a dose of health and flavor.

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Sweet Potatoes

Sweet potatoes are high in vitamins C and E and the carotenoids alpha- and beta-carotene, all of which reduce inflammation and promote healthy, vibrant skin. 

Related: Top 10 Anti-Aging Superfoods Your Skin Needs

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Tea

Green, black, and white teas contain free radical-fighting catechins, which have recently been associated with reduced muscle inflammation and a speedier recovery after exercise.

 
 
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Walnuts

Walnuts contain alpha-linolenic acid—an omega-3 fatty acid that reduces inflammation and is associated with a reduced risk of heart disease and diabetes.