ANTI-INFLAMMATORY DIETS Healing from the Inside Out By Beth Sims, Manager, Health and Wellness, Pinnacle Claims Management, Inc.
• Why : Antioxidants like vitamin C, E, flavonoids and carotenoids protect cells and support detoxification.
When you hear the word inflammation, your brain might conjure up images of sprained ankles or someone talking about their gut health in yoga class. But inflammation is more than just a buzzword—it’s your body’s red flag that something isn’t quite right. Let’s talk about inflammation because not all of it is bad. The good kind? Your immune system is putting out a tiny fire after you stub your toe. The bad kind? Imagine that fire becoming a slow- burning, invisible bonfire in your body that never really goes out and it’s quietly toasting your cells like little marshmallows. But fear not! I am not here to make you fear bread or give up joy. I am here to encourage you to eat in a way that supports your body and boosts your energy. Welcome to the delicious world of the anti-inflammatory diet. The Anti-Inflammatory Diet An anti-inflammatory diet is not a strict plan or temporary cleanse. It’s a sustainable, whole-food approach that helps the body function at its best. It centers on foods that reduce inflammation at the cellular level while cutting out triggers that perpetuate it. Rather than focusing on deprivation, this way of eating is abundant, colorful, satisfying and deeply nourishing. What to Eat Here’s a breakdown of the major food categories that fight inflammation and why they work: 1. Fruits and Vegetables These are the foundation of the anti-inflammatory diet. Rich in antioxidants, polyphenols and phytonutrients, plants help neutralize free radicals and reduce oxidative stress, one of the key drivers of inflammation. • Best choices : Berries (especially blueberries, strawberries, blackberries), leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), beets and sweet potatoes. "An anti-inflammatory diet is not a strict plan or temporary cleanse. It’s a sustainable, whole-food approach that helps the body function at its best."
2. Healthy Fats (Especially Omega-3s) Omega-3 fatty acids are well-known for their anti- inflammatory effects. They help reduce inflammatory markers like C-reactive protein (CRP) and promote heart and brain health. • Sources : Wild-caught salmon, sardines, flaxseeds, chia seeds, walnuts and extra virgin olive oil. • Bonus : Olive oil contains oleocanthal, a compound with effects similar to ibuprofen. 3. Whole Grains Unlike refined grains, whole grains are high in fiber, which supports gut health, reduces inflammation and helps stabilize blood sugar levels—an important factor in keeping inflammatory responses under control. • Great options : Oats, brown rice, quinoa, farro, millet and buckwheat. 4. Plant-Based Proteins Beans and legumes are rich in fiber, minerals and plant compounds that help fight inflammation and support gut microbiome diversity. • Try : Lentils, chickpeas, black beans, tofu, tempeh and edamame. 5. Herbs and Spices These are natural anti-inflammatory powerhouses that not only flavor your food but also deliver measurable benefits. • Most potent : Turmeric (especially with black pepper), ginger, garlic, cinnamon, rosemary, basil. Healing from the Inside Out Chronic inflammation doesn’t happen overnight and neither does healing. But by consistently choosing anti-inflammatory foods, you can quiet the immune overdrive, support healing and reduce your risk of disease. More than a diet, it becomes a way of life— one rooted in nourishment, balance and respect for your body’s deep capacity to heal. The food you choose is either fuel or fire. When in doubt, eat the rainbow and let food be your most powerful form of medicine; let it be your daily act of self-care and power.
12 Western Grower & Shipper | www.wga.com July | August 2025
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