Pippa Mitchell gives us her 10 ten foods to help fight inflammation:

  1. Oily fish: contain omega 3 fats. Wild salmon contains higher amounts of omega 3 than farmed. Other great choices include mackerel, sardines, herring, anchovies, halibut and tuna – try to eat fresh 2 to 3 times weekly.
  2. Cold pressed organic Olive oil: contains oleic acid. Research has shown that those who consume higher amounts of oleic acid have better insulin function and lower blood sugar levels. Good for heart health. Choose organic, extra-virgin, cold-pressed in dark bottles.
  3. Salads: dark green lettuce, mixed leaves, spinach and other salad leaves are good sources of Vitamin C which helps reduce inflammation as well as providing a good source of fibre for efficient digestion.
  4. Cruciferous vegetables: broccoli, cauliflower, brussel sprouts and kale are high in antioxidants. They are high in ‘sulphur’ which helps in reducing inflammation and is supportive of the liver.
  5. Cherries: an excellent source of bioflavanoids and antioxidants not only reduce inflammation but destroy harmful free radicals. Especially good for sufferers of arthritis or gout.
  6. Dark purple fruit and veg contain potent phytochemicals with antioxidant properties. They help protect against many degenerative disease – great for the eyes, heart, blood sugar control and memory.
  7. Garlic: anti-viral, anti-bacterial and anti-fungal, garlic also has anti-inflammatory properties and helps your body fight infections, cardio-protective and liver supportive.
  8. Green and white teas: Both Green and White tea are very high in antioxidants. Aim to drink one cup or mug every day.
  9. Ginger (fresh): has been shown to aid digestion, improve blood circulation to muscles and helps support the immune system.
  10. Turmeric is the bright yellow spice used in Indian cooking. It has many anti-inflammatory properties. It can be used when boiling rice and in many lentil and bean dishes. Rub into chicken breasts before grilling, add to soups, stews, stir-fries. Fresh root is widely available.
  11. Bromelain from pineapple and Papain from papaya are useful for breaking down proteins in the diet that may contribute to inflammation in the joints.