Easy to Make Foods That Fight Inflammation


Preparing foods that fight inflammation is one way to increase your body’s capacity to handle acute, chronic, or even mild cases of inflammation. These are especially helpful to individuals suffering from arthritis, athletes, gym enthusiasts, marathon runners, labourers, etc. Basically, if you use your muscles on a regular basis, you would do well to prepare these meals to fight inflammation.


The key to foods that fight inflammation are its raw materials. You want to zero in on foods that you eat on a regular basis. What are its ingredients? Identify ingredients that are anti inflammatory. How about substituting or adding more into the mix? Below are a few ideas.

Anti Inflammatory Herbs and Spices

  • Ginger
  • Black pepper
  • Turmeric
  • Garlic
  • Cloves
  • Cayenne Pepper
  • Nutmeg
  • Cinnamon
  • Basil
  • Oregano
  • Rosemary
  • Chives
  • Cardamom
  • Chamomile

 Anti Inflammatory Ingredients

  • Quinoa
  • Pumpkin
  • Salmon
  • Kippers
  • Herring
  • Whole grains
  • Cucumber
  • banana
  • Beans i.e. string, lentils, peas,
  • Celery
  • tomatoes
  • Berries i.e. strawberry, raspberry, blueberry

Anti- inflammatory foods are: are high in polyphenols, hence the fruits and berries; contain lots of Omega 3, hence the cold water fish; and foodstuff that are high in fiber, hence the grains and legumes.

 What to Prepare?

Looking at the herbs, spices, ingredients, etc., you already have a good idea of what you can prepare. Below are a few tasty ideas.


Healthier Porridge

If you prefer porridge or oatmeal in the morning, mix things up and add quinoa. To satisfy your sweet tooth, dried or fresh berries will go well with your super porridge; although, some prefer tart berries with their quinoa.

Berry Smoothie


Some people don’t like porridge. How about yogurt and berry smoothie in the morning? It’s easy to prepare and you can drink it on the go.

Salad and Soup


How about some pumpkin soup? Serve it with toasted whole wheat bread, and some salad? In fact, doctors recommend this for individuals suffering from osteoporosis or arthritis.


Combine pasta, tomatoes, basil, and you have got the makings of some red sauce pasta. Mix things up and add oregano to your spaghetti. Serve with toasted whole grain breads, and you have yourself a complete meal.

Cold Water Fish


Add pepper, cayenne, and rosemary to some salmon that you are about to grill, fry or bake. If you have some canned and/or smoked kippers, tuna, salmon, herring, etc. you can make a sandwich. Add some tomatoes, and cucumbers.

Chicken Curry


Curry uses several anti inflammatory herbs like cardamom, cayenne pepper, black pepper, turmeric, garlic, etc. It’s basically an anti inflammatory mix. It’s delicious to boot!



Stop with the chips, cakes, and other unhealthy stuff. To satisfy your sweet tooth, how about some sun dried berries, candied ginger, cucumber salad. Finish things off with some chamomile tea.

Chicken and Ginger Soup


More often than not inflammation comes with some cold and flu. Add extra strips of julienned ginger with your chicken soup. This should add some kick to it.

Coffee and Cocoa


Sprinkle some nutmeg and cinnamon to your coffee or cocoa. Seriously, it makes your coffee taste better. Some say it tastes like Christmas!  It’s healthier too!

Apple Pie


Apples are full of polyphenols. Bake it into a pie! Add an extra teaspoon of nutmeg and cinnamon. It not only tastes good, it’s also good for you.

Raw Food


If cooking and baking is not your thing, then eat foods that fight inflammation as is. For example, you can eat some banana, apples, celery, basil, rosemary, and oregano. The first 3 as snacks, the last 3 as breath fresheners. You can also eat ginger, turmeric and garlic raw. For best results, you should crush it first before you chew it. If that’s not your thing, then crush, chop, then swallow.

A More Convenient Alternative

Another option would be to get your hands on some anti inflammatory supplements. Have you heard of Natural Body Defense? It’s really popular nowadays because it contains ingredients known to combat muscle and joint inflammation. It is also formulated to increase brain function and to boost your overall immune system. In fact, Natural Body Defense has been feautured on CNN, MSNBC, USA Today, BBC. For more information, visit their website or their landing page.

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