The Good and Bad of an Anti-Inflammatory Diet

Natural Anti-Inflammatories

Our immune system becomes triggered when it recognizes a foreign invader—such as invading plant pollen, microbe, or chemical. This often activates a process called inflammation. Recurrent instances of inflammation focused on foreign particles to protect your health.

Yet, occasionally, inflammation continues, even when you are out of danger from a foreign invader. This is when inflammation can become your adversary. Many life-threatening diseases—like cancer, cardiovascular diseases, diabetes mellitus, depression, and Alzheimer’s—have been linked to chronic inflammation.

One of the most effective tools to counter inflammation can be found in the grocery store and not the drugstore.

Select the correct anti-inflammatory foods to lessen your chances of illness. Constantly choosing the wrong ones can hasten the inflammatory disease process.


  • Fruits & Vegetables: Leafy greens rich in vitamin K, like spinach and kale, lessen inflammation, as do cabbage and broccoli. In addition, fruits like raspberries, cherries, blackberries, and tomatoes are highly recommended.
  • Fatty Fish: Eat two weekly servings, particularly mackerel, salmon, sardines, and tuna. These types of fish are one of the best sources of omega-3s, which can help reduce inflammation in the body.
  • Beans: High in fiber, laden with antioxidants and other anti-inflammatory substances.
  • Nuts: Have just a handful of nuts a day.
  • Whole grains: Oatmeal, brown rice, and whole-wheat bread.
  • Spices and Herbs: Turmeric and garlic.


Processed, excessively greasy, and high in sugar foods are not a good choice if you have inflammation.

  • Sugars and Sodas: Sugar encourages your body to release cytokines, which are inflammatory messengers. Sodas and sweetened drinks are also highly unfavorable.
  • Processed and High-fat red meat: They are high in saturated fat, which can prove detrimental if you have it regularly.
  • Transfats: Transfats raise your LDL cholesterol, which leads to inflammation. One should look on the label for “partially hydrogenated oils” to stay clear of them.
  • Dairy: Cheese, whole milk, and butter are high in saturated fats.
  • Fried Foods: Avoid French fries, fried chicken, and other fried eatables.

Risks of Chronic Inflammation

Inflammation happens in your body naturally. It protects against toxins, injury, and infection. However, the issue arises when it occurs too regularly, which triggers diseases. Long-term (chronic) inflammation has been linked to:

  • Cancer
  • Depression
  • Diabetes mellitus
  • Cardio-vascular diseases
  • Alzheimer’s disease

Our management options at Vitality Medicine of New York (VMNY) address inflammation in the body, gut, and areas of pain, whether central (brain, spine) or peripheral (nerves, legs, arms), treating pain locally in joints and spine to enhance your own body’s healing response naturally.

Take the first step on a journey of health and well-being today! Call us now using our telehealth services or schedule an appointment in one of our three locations interspersed in New York City.

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