Top 15 Anti-Inflammatory Foods



hey guys dr. Josh axe here welcome to ancient medicine today today going to be training you on the top 15 anti-inflammatory foods and herbs you're going to want to be getting in your diet as much as possible you know inflammation is a major cause of disease today in fact heart disease is caused by the inflammation of your arteries arthritis is caused by inflammation in your joints ulcerative colitis is caused by inflammation of your colon most disease today has an inflammatory component even cancer heart disease and diabetes and so it's part of this episode I'm going to go over the foods it can help you heal using food as medicine and by the way if you're excited about this topic help me spread the word that food is medicine take a minute right now punch that share button click that like button now as well let's dive right in number one food we're going to start talking about to reduce inflammation our leafy greens you know green leafy vegetables are very high in vitamin K as well as chlorophyll which helps detoxify your body and lower those levels of inflammation some of my favorites include chard dandelion greens beet greens also spinach and kale or high up on that list as well and and green cabbage the outside of cabbage but getting those green leaves those large leaves incredible in terms of their vitamin K their calcium magnesium those minerals to help lower inflammation in the body the next one here is bok choy part of that cabbage family often times sort of in that Asian cabbage family we know bok choy is very very high and actually sulfur containing compounds there as well something called vitamin u vitamin U is known as to support glutathione levels in the body which helps lower inflammation and especially help support the liver and the body's hormones so bok choy another incredible superfood with anti-inflammatory properties now another superfood for reducing inflammation that's unique is celery and especially celery juice celery is very high in electrolytes and also a trace mineral called silica so it's high in silica it's high in sodium and potassium and this vegetable works very uniquely to help flush out toxins out of your body it helps with something called a fluid exchange of intracellular and extracellular fluid so celery is great another thing celery is actually great for is gal if somebody has uric acid buildup in their body and they would have a sore elbow or big toe or thumb or certain joints celery helps with flushing out acid like uric acid out of your system so an incredible vegetable for its anti-inflammatory benefits now another big one are beets beets actually boost something in your body called no.2 that's nitric oxide now nitric oxide is known to increase your body's red blood cells in your overall circulation for this reason this is why a lot of endurance athletes are using in fact cyclists who have won the Tour de France a lot of triathletes they consume beets because of its ability to help support red blood cell production in the health of the blood but also that compound no.2 also helps reduce inflammation in the body so beets an incredible superfood for building your blood improving endurance improving energy but also for supporting the heart health and reducing inflammation there as well hey if you guys are enjoying this live training in these anti-inflammatory food lists take a minute right now help me spread the word that food is medicine punch that share button click that love button right now as well and also if there's an anti-inflammatory food that I haven't put up here let me know right now your favorite anti-inflammatory food all right here we go number 5 broccoli now broccoli is pretty unique it actually has higher levels of chromium which is really good for your blood sugar level so this would be the number one food as well for diabetics or anybody who's having hypoglycemia or blood sugar issues so we know broccoli is one of the most nutrient dense of all foods out there today so again great to reduce inflammation because of all of the unique nutrients and one thing that actually surprises people as the number the the level of vitamin C that's also founded broccoli which is also anti-inflammatory the next one here is blueberries now blueberries are a powerhouse when it comes to antioxidants they contain resveratrol they contain flavonoids they're really incredible they're also actually very high in certain vitamins as well as vitamin C as we've talked about but blueberries and certain antioxidants actually help eat up oxidative stress and remember that oxidation is where if you take a bite out of an apple and it starts to turn brown that's oxidation or aging well blueberries are the highest fruit in America or one of the highest fruits at blocking that free radical damage that can happen in the body and so again it's great for reducing inflammation great for anti-aging aging has even been shown to help fight cancer next super fruit here is pineapple now pineapple in its core has the highest levels of a nutrient called Brahman and Brahman is a proteolytic enzyme that helps reduce inflammation in fact a lot of athletes now are now doing beet juice before they go and work out and then they're doing pineapple juice during their workouts and after because pineapple juice actually helps cyclists and endurance athletes like triathletes or runners or anyone doing any type of workout recover because of the healthy carbohydrates the Brahman reduces inflammation it is great for during and post workout as well but pineapple great for reducing inflammation so satisfy your sweet tooth and reduce inflammation at the same time with pineapple because of its Brahman content now bone broth one of my favorite superfoods for reducing inflammation bone broth is very high in collagen and collagen producing amino acids such as prolene and glycine and hydroxyproline this is what helps us anti-age and makes our skin tighter and also bone broth is very high in 3 really unique nutrients hyaluronic acid glucosamine and chondroitin a lot of people pay quite a bit of money for glucosamine and chondroitin supplements a lot of people pay for their skin care or joint and Jack of hyaluronic acid but here's the good news it's all found in nature in bone broth now what I do almost every morning in fact I did this this morning for breakfast is I did a scoop of a protein powder that is made from bone broth or a bone broth powdered that comes from protein and so again a bone broth drinking chicken broth or beef bone broth is gray or doing a scoop of a protein powder that comes from bone broth but get more bone broth in your diet it is probably the top on my list when it comes to anti-inflammatory foods now another one here number nine is fatty fish salmon mackerel sardines anchovies fatty fish of all types black black cod or sable fish these are very very high in healthy fats and so we know salmon specifically very high in omega-3s those reduce inflammation it helps the heart health it helps with your overall skin it's really good for everything that's probably one of my top five supplements people need to get our omega-3s but again salmon is a supplement in and of itself for fatty fishes because of all of its omega-3 content specifically the fatty acids EPA and DHA next here on the list are walnuts and another omega-3 supplement now walnuts actually contain different types of omega-3 fats than fatty fish like salmon where where salmon contains EPA and DHA walnuts contain ala alpha linoleic acid or alpha linoleic acid and walnuts actually I think I want to mention this as part of Chinese medicine they're actually shaped like a brain those omegas and some of the minerals and they are known to help support brain health and so walnuts we know a great food for reducing inflammation in fact one of my patients I shared with him this list in the past and he started doing a bone broth smoothie for breakfast he would do a trail mix every day of walnuts and raisins because all the antioxidants and the raisins all the omegas and the walnuts so there's a healthy anti aging snack mix for you there as well that's also anti-inflammatory all right number 11 here coconut oil coconut oil is loaded with saturated fats that are actually good for your cells and reduce inflammation and coconut oil I make coconut oil my go-to oil when it comes to baking any type of dish I use coconut milk in place of dairy I use coconut milk in my smoothies but getting more coconut in your diet is great because of its anti-inflammatory properties number 12 here chia seeds like walnuts it's very high in ala in fact chia seeds are probably the highest omega-3 fatty rich food on the planet so chia seeds are great chia seeds also create what's called Musil a genus fiber in fact if you put them in water they become very gelatinous like a gelatin like substance and it's very good for cleaning out your colon there as well in fact chia seeds as well we're carried by Incan warriors and they said they would do a tablespoon of chia seed and it was worth a day's worth of energy so it's known as sort of the energy boosting seed but also anti-inflammatory because of its great fiber and its omega-3 content flax seeds similar thing very high in omega-3s also flax seeds contain really unique compounds that support balancing out estrogen in the body so if some of your inflammatory condition is related to gut health flax seeds are good or hormonal health flax seeds are great there as well and probably the top two on the list in terms of their overall power at reducing inflammation is tumeric and ginger now tumeric contains two really unique compounds if it's in its powder form it's very high in curcumin and curcumin and tumeric have been shown to be more powerful than 15 different medications at fighting those very same diseases and so this is something that has thousands and thousands of studies have been done on turmeric and curcumin and its benefit to fight cancer to fight heart disease to reduce inflammation also tumeric contains a compound especially in its essential oil form if you buy tumeric oil it's called two Marone and two Miren has been shown to help support your body in tissue tissue regeneration and producing more of its own stem cells to help heal such as herniated discs or torn ligaments or any type of tissue damage in the body so tumeric probably the ultimate anti-inflammatory herb and then ginger contains something called ginger allz as well as well as zinger bean zinger bean is a proteolytic enzyme that really helps reduce inflammation at the cellular level and ginger owes work similar to some of those compounds in tumeric at reducing inflammation ginger and Chinese medicine is more of a warming herb it's great for reducing inflammation of the digestive system it's great for reducing inflammation of the joints and it's also great overall for helping any type of issue that can be related to the brain so again these herbs were specifically tumeric and ginger or two you're going to want to add into your daily diet by the way if you're enjoying this live training on the top 10 anti-inflammatory foods take a minute right now help me spread the word that food is medicine punch that share button click that like button as well also let me know right now what is your favorite anti-inflammatory food or herb if I missed a big one let me know this as well and I know I definitely missed a few some of my other favorite to reduce inflammation especially your herbs such as cayenne pepper and rosemary are very powerful reducing inflammation there as well and then other fruits such as Kiwis and and and figs and papaya are very anti-inflammatory there as well so guys this has been me dr. axe talking about the top 15 anti-inflammatory foods want to say thanks so much for watching hey if you're not subscribed here that channel make sure you subscribe if you want to learn more about anti inflammatory foods just google my name on goo just look up dr. axe anti inflammatory foods and I have a whole food list you could print out online as well as a graphic there as well guys thanks for watching

40 Comments

  1. I suffer from chronic neck pain and take opiates. I've taken them for almost 6 years. I was 80 pounds overweight and this year decided to mqke a real change. I've lost 40 pounds so far and I will continue to lose weight. My next goal is to see if I can somehow reduce the pain by foods. I just started to take tumeric pills with ginger. Now I do eat a lot of anti-inflammatory foods but after researching I also eat food that cause inflammation. I will try to cut all of them out because the level of pain I'm in really sucks. But I hope by changing my diet even more I can either reduce or eliminate my pain meds. Not sure if that's possible but I'm certainly will give it my all. Being in this level of pain really sucks. If you can give me any more advice please do.

  2. How do you prepare beets to eat them?

  3. This was amazing!

  4. Black pepper is not inflammatory

  5. Based on what you listed, it's hard to pick a favorite. But I will say that I love ginger.! Um, I have really sore tendons and it's not from working out. My boyfriend suggests it's arthritis. What do you suggest for a cure?

  6. Thank you Dr. Axe, very vital info. Life unto my soul !!

  7. Yep luv all.

  8. Would love a recipe book to be able to use all these items.

  9. Dr Axe my Favorite is papaya leaf juice

  10. How much we have to eat in a day

  11. Mangoes. I was having pain from autoimmune and it went away rapidly. I could not figure out why. The only thing I had done was to eat a mango. So I looked it up and sure enough….very anti-inflammatory; also checked with my N.D. who confirmed.

  12. What I should do?
    All kinds of fruit makes me bloated๐Ÿ˜ญ

  13. I have a question Kurkuna is great. I know. But however studies have shown they are negative for people whom are on chemo or on tablets. Just like chorella. Can you explain pls?

  14. Ok you said bone broth because of collagen. But I have sclerodermia. It's to much collagen. So how is that?

  15. THANK YOU, Dr Axe your an angel sent from heaven, to help people ๐Ÿ˜‡๐Ÿ˜‡๐Ÿ˜‡๐Ÿ˜‡

  16. Asparagus ?

  17. I have really bad rheumatoid arthritis. I am able to control the symptoms by taking moringga, broccoli and cucumber smoothie and turmeric tea.

  18. thanx a lot great information

  19. Avocado?

  20. Even before I recently hurt my upper arm I was eating some of these foods. Spinach, broccoli, almonds, salmon, flaxseed, cinnamon

  21. Thank you
    Starting diet today
    Only 42 and everything hurts
    Tired of the pain
    ๐Ÿ™

  22. I've been adding powdered turmeric in my herbal tea for just 3 days, and the CHRONIC (nasty, itchy) eczema is almost complete GONE!!! Now to hope that it helps my inflamed vocal chords. I'm a worship leader, and I've been practicing a LOT more lately (plus teach English online to Chinese kiddos and get very little sleep…) and the past month, my vocal chords have not been working with me. I'm terrified to have vocal damage, so I will be continuing with turmeric and adding in more of these foods for SURE! I already eat many of them, just not frequently enough. Thank you, Dr. Axe!

  23. Love All

  24. I love your videos. I have a question: how to use ginger when someone has gastritis?

  25. I didnโ€™t know that core of the pineapple core is high in bromelin. Will never throw it out .

  26. Dr Axe, you present the most educational and informative health videos. I never doze off with your videos, or fast forward. I have learnt so much from you, thank you. Keep us educated. Love your work!!!!

  27. THANK YOU! THANK YOU!!! You communicate so well, and are easy to listen to. Appreciate the awesome info in your videos!

  28. Hibiscus tea is 10x better than anything he said.

  29. So happy that I stumbled on this video….very interested in learning more..

  30. No disrespect but he is not looking well.

  31. How can one consume veggies or juicing them, when they give sooo much gas afterwards??! UGH!!

  32. Mint as well

  33. Celery Juicing and using tumeric in my dishes. I love spinach and broccoli! Wild caught salmon is my go to meat!

  34. How youโ€™re insulin spikes?
    I donโ€™t understand?

  35. Thanks for the valuable info Doctor Josh. Well presented!

  36. He forgot sweet yam

  37. On a different site they say no to pineapple, confusing.

  38. I have menopause fibromyalgia panic attacks anxiety attacks dermatitis does any of us that you have discussed help any of those above ?

  39. Favorite is salmon ๐Ÿ˜

  40. Help

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