The Top 10 Anti-Inflammatory Foods

From Erika Bloom, Pilates Expert and Founder of Erika Bloom Pilates.

An anti-inflammatory diet can help to prevent disease (like heart disease, cancer), decrease chronic pain (think arthritis), and improve overall wellness. That’s why I include anti-inflammatory foods in my diet every day and recommend the same to my clients. I focus on good fats with fresh fruits and vegetables. I try to have multiple servings and multiple types of fruits and vegetables with each meal. Here are those that I eat most often, if not every day:

1. Salmon: Salmon is full of omega 3’s, EPA’s, and DHA’s.

2. Organic/free-range brown eggs: Eat eggs for their omega 3’s

3. Nuts: Choose nuts for their omega 3’s, ALA and Vitamin E.

4. Cruciferous veggies: Red cabbage, broccoli, cauliflower and kale all have phytochemical and anti-inflammatory nutrients such as glucosinolates.

5. Spices: Ginger, turmeric, and cinnamon have bioflavonoids and polyphenols that reduce inflammation and limit free radical production.

6. Blueberries and blackberries: These have flavonoids that decrease inflammation. 

7. Avocado: Eat these fruits for monounsaturated fatty acids and oleic acid.

8. Pineapple: The bromelain in pineapple is anti-inflammatory. 

9. Matcha: This popular tea is full of antioxidants.

10. Seeds, Flax/Chia: These ancient seeds have lignans and alpha-linolenic acids that provide an anti-inflammatory boost.

A typical day for me includes an organic matcha with a splash of milk. Matcha is in a class of its own in terms of antioxidant levels and anti-inflammatory properties. Breakfast always includes eggs, avocado, a seed bread loaded with flax and chia, berries (blackberries/blueberries with cinnamon), and pineapple. Sometimes I even make a small red cabbage salad depending on time.

Lunch is a soup of cruciferous vegetables and turmeric. For a snack, I love nuts or a smoothie with nuts, matcha or green tea, and avocado. I keep my meals small and clean during the day and make sure my breakfast and dinner are larger, more balanced meals. Dinner is salmon, broccoli, sweet potatoes with cinnamon and turmeric, and a red cabbage or kale salad. I end my day with some ginger tea, do my stretching and meditation before reading in bed and going to sleep. 

Want more from Erika? Check out one of her routines here, then read her guide to becoming a morning workout person.