Top 5 Foods to Help Reduce Inflammation

Top 5 Foods to Help Reduce Inflammation

Inflammation is an important function of the body’s response—without it, we couldn’t heal. Acute inflammation, for example, helps to activate the immune system, destroy pathogens, and repair cells. Chronic inflammation, on the other hand, has been linked to host of health concerns, including joint pain, obesity, ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, and cancer.  

Looking for a great way to combat these serious issues? Eat more anti-inflammatory foods. While foods high in sugar and processed fats can make matters worse, there are a wide variety of healthy and tasty options that will help you manage chronic inflammation. Read on to find out what you can put on your plate to help fight inflammation-triggering free radicals and toxins.


Fabulous Fatty Fish 

Red meat has earned a bad reputation, with the World Health Organization (WHO) categorizing it as a carcinogenic (cancer-causing). It is also recognized as triggering inflammation. Instead, choose oily fish options like wild salmon, mackerel, tuna, herring, halibut, and sardines. They are high in omega-3 fatty acids which can help reduce inflammation. Try to consume oily fish twice weekly. If you don’t like fish, look for a high quality fish supplement. 


Get-Up-and-Go Ginger

Ginger has a host of health benefits, including the import role it plays in reducing inflammation. This spicy root has also been shown to decrease pain caused by inflammatory conditions like osteoarthritis and rheumatoid arthritis. If you are looking for a valuable ant-inflammatory tool, ginger is an effective addition to any diet.  


Terrific Turmeric

Turmeric contains a powerful anti-inflammatory compound called curcumin—an ingredient that gives curry its yellow colour. Studies have shown that curcumin can reduce inflammation by inhibiting the body’s production of pro-inflammatory signaling compounds (eicosanoids). Plus, turmeric is believed to have the same effect as many over-the-counter pain medications, minus the harmful side effects. 


Beautiful Blueberries 

An antioxidant powerhouse, blueberries are well known among many for their inflammatory protection. Researchers believe that blueberries can ease inflammation, as well as prevent oxidative stress and diseases, such as cancer and dementia.


Powerful Panax Ginseng

Panax ginseng has gained legendary status for a wide range of health benefits, including its ability to ease inflammation. Ginsenosides—biologically active saponin compounds found in Panax ginseng— have been shown to play an important anti-inflammatory role. A recent study demonstrated that Panax ginseng not only reduced muscle damage and inflammation, but also improved insulin sensitivity. 

In Traditional Chinese Medicine, herbs and foods are often used interchangeably, and some people make soups with Chinese herbs like ginseng. For many of us, the easier and preferred way to receive the benefits of ginseng is through powder or capsules. Bing Han conveniently offers high quality Panax ginseng with both of those options.


Dr. Melissa Carr is a registered Dr. of Traditional Chinese Medicine, caring for patients in an integrative medicine clinic in Vancouver.