The Best anti-inflammatory foods for optimal health

by | Jun 7, 2018 | Articles, Children's Health, Men's Health, Nutrition, Uncategorized, Women's Health

Preventing Pain and Inflammation

Specific nutritional factors that will increase your risk of pain due to inflammation are:

  • Not enough omega 3 fatty acids from ocean fish
  • Not enough fruits and vegetables
  • Not enough vitamin D from sun exposure or supplementation – Risk factors for vitamin D deficiency (e.g., older age, dark skin, use of sunscreen, obesity, kidney disease, liver disease, use of some medications, milk intolerant)
  • Not enough of the minerals, particularly potassium and magnesium
  • Not enough protein and healthy saturated fat in the diet to control enzymes that produce inflammation
  • Too many sweets and starches in the diet, leading to weight gain and to excess insulin
  • Too many free radical ions from rancid and hydrogenated ‘fake’ fats, low nutrient refined foods, chemical additives and residues in packaged and processed foods.


Top 10 Anti-inflammatory Foods


  1. Dark, leafy greens- Spinach, kale, and lettuce etc. are all terrific inflammation fighters being rich in antioxidants and other natural anti-inflammatory agents.
  2. Turmeric- This pungent spice often found in curry has been shown to have strong anti-inflammatory properties.
  3. Flaxseeds (linseeds) contain omega-3 fats, which are anti-inflammatory. Try sprinkling a little freshly ground flax on your breakfast.
  4. Blueberries- High in antioxidants, blueberries are a healthy and delicious anti-inflammatory food.
  5. Broccoli, cabbage, and other cruciferous veggies- These foods are high in antioxidants, and they have a natural detoxifying effect. Therefore, you can eat them and cleanse your body of any harmful chemicals that are contributing to inflammation.
  6. Probiotics and Digestive Enzyme Supplements- promote better digestion and healthier gut flora, a powerful mix for detoxification and fighting inflammation.
  7. Chia seeds- Chia is high in inflammation fighting omega-3 fatty acids.
  8. Avocados- These luscious fruits are high in carotenoids, which fight inflammation. They contain easily digestible monounsaturated fat, but don’t overdo it. 1/2 of a medium one is a day is a good maximum daily amount- and skip the oil on a salad if you are eating the avo with it.
  9. Shiitake mushrooms- These Asian mushrooms contain high-molecular-weight polysaccharides which have been shown to improve immune function. When I am feeling run down I often eat shiitake mushrooms and they help me feel revived.
  10. Water!

To learn more on how to further improve your health, book a consultation with Dr Rachel Murphy (Osteopath, Clinical Nutritionist) at the Family Wellness Group. Call 9898 0222 or click here to book online.

Dr Rachel Murphy

Dr Rachel Murphy

In clinical practice, I continue to pursue passion for treating infants and children as well as pregnancy care, including pre and postnatal support. I have a strong belief that environment plays a crucial role in health and well being, and therefore treatment management must also include advice on exercise and nutrition, ergonomics, stretching, rehabilitation and lifestyle modification.
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About Family Wellness Group

Family Wellness Group is a centre of allied health practitioners working alongside other health care providers, with the common goal of improving the health and wellness of all patients. We specialise in pediatrics but services at our Surrey Hills clinic are available for all ages.

Clinic Consultations

For consultation enquiries and bookings for existing patients, please click here to book online.

For all new patient consultations, please contact us.



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