Nature’s Most Powerful Ant-inflammatory Foods

Chronic inflammation, an epidemic of the 21st century, stands as an underlying cause of many chronic diseases, from heart disease to diabetes, bowel diseases, cancers, and more. Changing your diet to include various anti-inflammatory foods helps you combat the ever-growing inflammation epidemic. 

Nature’s Most Powerful Ant-inflammatory Foods

Turmeric, ginger, broccoli, wild-caught salmon, and olive oil are the most common foods to fight inflammation. But lesser-known heroes also squelch the all-consuming fire within. 

Avocados: Polyphenol-Powered Anti-Inflammatory

These thick-skinned fruits are powerhouses when it comes to fighting inflammation. They contain heart-healthy mono-unsaturated fatty acids and numerous antioxidants, fiber, magnesium, potassium, lutein, and vitamins B, C, A, and E. 

However, avocados’ most powerful anti-inflammatory trait is their polyphenols. Polyphenols reduce enzymes like Cox and Lox (which produce pro-inflammatory prostaglandins). 

Mushrooms: Nature’s Anti-Inflammatory Elixir

Mushrooms contain abundant anti-inflammatory compounds, such as polysaccharides (inhibit inflammatory compounds). They also contain phenolic and indolic compounds, which neutralize ROS (reactive oxygen species significantly damaging nerves and cells).

Mushrooms also contain fatty acids and carotenoids. Furthermore, they are a good source of flavonoids. Lastly, they are the only non-animal dietary source of vitamin D. 

All mushrooms have anti-inflammatory properties, but Reishi, cordyceps, and Turkey Tail contain the richest compounds. To maintain the nutritional value and antioxidant properties, cook the mushrooms only on medium to low heat. 

Matcha Green Tea: A Powerful Antioxidant Boost

Matcha green tea contains antioxidant compounds called catechins, specifically EGCG (epigallocatechin-3-gallate). EGCG significantly reduces inflammation by decreasing pro-inflammatory cytokines and oxidative stress. 

Although brewing regular green tea works, you get more potency by drinking matcha green tea containing grounded green tea leaves. Drinking the entire leaf delivers a stronger potency. 

Some tips to find the best kind of green tea:

First, Make sure it is organic. Companies often spray tea crops with pesticides, herbicides, and fungicides. 

Second, do not bring the water to a rolling boil. The tea should brew at 160-180 degrees Fahrenheit (71-82 degrees Celsius). For context, the boiling point is 212 degrees Fahrenheit (100 degrees Celsius). 

Brewing tea above 180 degrees Fahrenheit decreases the potent antioxidants. Many electric kettles on the market allow you to choose the temperature of your water. 

Third, Matcha contains more caffeine per gram than coffee, so do not overdo it. 

Fourth, never mix milk with green tea. Dairy and soy milk significantly decrease green tea’s EGCG levels. Furthermore, milk proteins bind to polyphenols, reducing their antioxidant capacity. 

Berries: Anti-Inflammatory Superfoods

Berries, like blueberries, contain several potent anti-inflammatory compounds. 

• Anthocyanins
• Ceffeic acid
• Catechins
• Quercetin
• Kaempferol
• Tannins

They also offer significant neuroprotective effects on the peripheral and central nervous systems. Research shows they can protect against neurodegenerative diseases like Alzheimer’s, ALS, Multiple Sclerosis, Parkinson’s disease, and Cerebellar Ataxia. 

Red Onions: Packed with Quercetin

All onions contain a potent anti-inflammatory flavonoid called quercetin, but red onions have the highest concentration. One small red onion includes 45-50 mg of quercetin. 

Note: Cooking can drastically reduce quercetin. Red onions are best consumed raw, like in salads or sandwiches. If you add them to a cooked dish, add them at the end to expose them to very little heat. 

Capers: Quercetin-Rich Buds for Anti-Inflammation

Capers are unripened green flower buds from the wild Capparis Spinosa bushes, which grow across the Mediterranean and parts of Asia. These buds are a superfood thanks to their protein, fiber, calcium, iron, and many other vitamins. 

One hundred grams (3 oz) of capers contains 365 mg of quercetin. Compared to small red onions, capers deliver six times the amount in only three ounces. 

If you have never had capers, add them to salads (keto-approved) or fish, meat, or Italian dishes. Many recipes are available online. 

Rosemary: Antimicrobial and Anti-Inflammatory Shrub

Rosemary has antimicrobial, anti-inflammatory, and antioxidant effects on the nervous system and body. Clinical studies show that rosemary helps reverse inflammation, decreases pain, and protects neurons.

Studies have found that it also decreases brain inflammation and improves cognition in the elderly. It also protects the liver, playing a significant role in modulating or reducing the pain someone may experience. 

Spinach: Supporting Nerve Regeneration

Spinach is rich in folate, B1, B2, B6, and R-alpha lipoic acid, which is excellent for nerve regeneration and function. It also contains lutein, which protects nerves from oxidative damage and ischemia (lack of nutrient-rich blood flow to the nerves). 

Lutein is commonly associated with eye health and protects nerves from chronic inflammation by decreasing pro-inflammatory cytokine Interleukin 6 (IL-6). 

Now that we’ve covered some fantastic superfoods that can reduce inflammation, let’s move on to the exciting part. I’ll share some of our favorite tonics, which Dr. Coppola and I regularly consume.

Tonics to Support Healing and Reduce Inflammation

Various tonics and broths contain potent anti-inflammatory ingredients and immune-modulating agents to support the body’s natural healing process. 

Two personal favorites are:

Green Lemonade Recipe

Dr. Coppola and I drink 4-6 ounces of this anti-inflammatory drink every morning on an empty stomach. The ingredients are:

• 5-8 organic red apples (5 large or 8 small to any variety)
• 2 Limes (peeled)
• 2 Lemons (peeled and deseeded)
• 2-6″ pieces of fresh ginger peeled

The ginger may be spicy, so we recommend starting with ¼-½ inches, depending on the width. If you weigh it, we recommend starting at 2 ounces and working up to 4 ounces. 

You can also add:

• Kale (5 leaves with stems)
• 1 bunch of organic spinach with stems
• 1 bundle of cilantro with stems
• 1 bundle or handful of Italian parsley
• 1 large English cucumber (do not use regular cucumber(

First, cut up all the produce. Then, remove the core and seeds from the apple and run it through your juicer. 

The recipe above makes about two 32 oz bottles. Store it in a jar or bottle with a screw-top lid to prevent oxidization. You should drink it within 3-4 days for the maximum nutrients. 

Tumeric Lemon Tea Recipe

Tumeric lemon tea contains many anti-inflammatory ingredients, including the popular turmeric. The main ingredients are:

• 1 tbsp of fresh grated turmeric
• 1 tbsp of fresh grated ginger
• Juice of 1 lemon
• The rind of the same lemon
• 3 cups of filtered water

Some optional additions that we love are:

• 1-2 tsp of maple syrup of raw honey
• Pinch of cayenne pepper

Here’s how to make it:

1. Bring the ingredients to a simmer over medium to medium heat (do not let it thoroughly boil, or it will destroy many of the antioxidants)
2. Simmer ingredients for 15 minutes, then turn off the heat
3. Strain the liquid, serve, and drink

You can store the remainder in the fridge for up to 3 days. When you are ready to drink it again, reheat it on the stovetop until warm.

There are many other inflammation-busting tonics, but the above is a good place to start. Bone broth is also great for fighting inflammation and improving overall gut health.

You have a vast arsenal of potent allies at your fingertips and in your kitchen. Peripheral nerves are the slowest tissue to repair, so utilizing your diet assists you in this battle. The better changes to your diet, the better your recovery will be.

Struggling with Neuropathy?

Dr. Coppola and Dr. Monteiro’s dedication to combating neuropathy is deeply personal, stemming from Dr. Monteiro’s experience with her mother’s severe chemo-induced neuropathy. This personal journey fueled their commitment to develop a systematic, drug-free approach to reversing neuropathy.

They founded the San Antonio Neuropathy Center, where they’ve successfully treated over 18,000 patients over the past two decades. Their acclaimed book, “Defeat Neuropathy Now in Spite of Your Doctor,” along with their neuropathy product line, stands as a testament to their expertise and innovative solutions.

Recognized as leading neuropathy specialists in America, Dr. Coppola and Dr. Monteiro offer a beacon of hope for those diagnosed with this challenging condition. If you or a loved one is seeking relief from neuropathy, reach out to us at 844 400-0101 or email us through our contact page – Click here.

Your path to healing can start today.