Anti-Inflammatory Foods
The occurrence of inflammation in the body is not always negative. When the body experiences injury or sickness, the immune system’s lymphatic system immediately responds by directing a greater amount of blood flow to the affected area, which transports the white blood cells army of the immune system.
There is a possibility of experiencing swelling, redness, heat, and pain or discomfort in the affected area due to the heightened attention. It is likely that you have observed this inflammation reaction in a cut or scrape, where the wound circumference becomes puffy and warm, accompanied by the increased blood flow.
Although inflammation is a natural and effective response that assists in healing, it is unfortunate that there is more to the story.
An autoimmune disorder such as inflammation in healthy parts of the body and leaky gut occurs when the immune system goes into overdrive and starts attacking healthy tissues. The harmful effects of inflammation are associated with symptoms of fibromyalgia and arthritis, as well as celiac disease and irritable bowel syndrome (IBS).
Even in non-autoimmune diseases, inflammation can still have a role as the body attempts to heal affected tissues in a particular region. Inflamed airways are a feature of asthma, while inflammation associated with diabetes impacts insulin resistance, among other things.
Diet is not always examined in relation to inflammation, despite the link between inflammation and common diseases, as well as the connection between diet and inflammation that we will be investigating.
33% of the patients involved in a 2014 study on how diet affects inflammatory bowel disease rejected the anti-inflammatory diet recommended to them. However, all the patients who followed the anti-inflammatory diet reported substantial improvement, enough to discontinue at least one of their medications.
The study points out that instead of providing unambiguous dietary guidelines, physicians tend to advise patients to avoid activities that cause pain.
Undoubtedly, there are additional measures we can take to encourage adopting anti-inflammatory behaviors.
1. Fatty varieties of fish
Sardines, salmon, trout and herring are fish types that contain omega-3 fatty acids which are good for health. Consuming these fish can lead to a decrease in C-reactive protein (CRP) levels, which is a marker of inflammation.
These omega-3 fatty acids are well-known for their ability to promote heart health and are especially beneficial for individuals at high risk of developing cardiovascular disease. This is due to the fact that our bodies convert these fatty acids into substances that aid in controlling inflammation, limiting our inflammatory response, and clearing out unhealthy cells.
Our herrings grilled in a mustard & basil dressing or sardines & tomatoes on toast make for economical and delicious choices. These fish varieties may not be as popular but offer great value.
2. Dark chocolate
Dark chocolate that has a high cocoa content is not only tasty but is also loaded with polyphenols and catechins, which are plant compounds with antioxidant properties. A research study has likened dark chocolate and cocoa powder to “super fruits” and found that chocolate possesses greater amounts of these protective antioxidants compared to blueberries.
A heart-healthy choice, dark chocolate is rich in flavonols, which are plant compounds that are highly beneficial for the body. Additionally, these flavonols can also have a positive impact on our gut microbiota by promoting anti-inflammatory properties.
Studies indicate that consuming moderate quantities of dark chocolate can be advantageous to the brain by providing neuroprotective advantages through flavonols, which can help retain elderly individuals’ cognitive capacities.
3. Berries
Another source of protective plant compounds can be found in these tasty fruits such as strawberries, blueberries, and blackberries.
These compounds in berries not only contribute to their vivid hues but also function as antioxidants that combat the harmful impacts of oxidation. Oxidation is a natural process that can cause inflammation. Additionally, berries are packed with vitamins such as vitamin C that possess anti-inflammatory properties, thereby shielding against inflammation.
Not only do we enjoy berries for breakfast or dessert, but we also include them in salads by adding strawberries or blueberries. Additionally, we make a mouthwatering sauce out of blackberries to complement lean meats like pan-fried venison.
4. Pomegranate
Pomegranates, juicy and resembling jewels, contain a wealth of vitamins, minerals, and fiber. The antioxidant activity in the juice surpasses that of red wine or green tea by three times, indicating excellent potential for anti-inflammatory properties.
Several studies have actually evaluated the anti-inflammatory advantages of the fruit. Among them suggested that it could aid in battling inflammation within the gut. Another study assessed its effect on breast cancer cells, while a small group of type-2 diabetes patients showed a decrease in inflammatory indicators after consuming pomegranate juice for 12 weeks.
Ongoing research is being conducted to investigate how pomegranate juice affects the inflammatory markers of COVID-19 patients who are receiving treatment in the hospital. To add color and flavor to your side dishes and salads, consider adding pomegranate seeds. For example, try incorporating them into our coriander salmon with curried quinoa & pomegranate or our herb salad with pomegranate & pistachios.
5. Walnuts and walnut oil
Important plant chemicals and high levels of poly-unsaturated omega-3 fatty acids are present in walnuts, both of which are believed to have positive effects on brain function. These compounds are thought to enhance nerve messaging and reduce oxidation inflammation.
These shield and memory-boosting properties are due to the presence of nutrients such as vitamin E, folate, ellagic acid – all found in walnuts that contain healthy fats.
Walnuts contain the highest amount of advantageous omega-3 fatty acids among all tree nuts. Therefore, consuming walnuts aids in cholesterol level control and minimizes the inflammatory markers linked to heart disease.
Our winter leaf & parsnip salad consisting of bitter salad leaves goes perfectly with walnuts. Similarly, our orange, walnut & stilton salad with creamy and flavorful cheese pairs excellently with walnuts as well.
6. Olives and olive oil
Olives and their oil are a crucial component of the Mediterranean diet and are abundant in mono-unsaturated fats such as oleic acid. They have been linked to the reduction of inflammation and a decline in the inflammatory indicator CRP.
Extra virgin olive oil (EVOO) is renowned for its health advantages regarding the heart and is thought to be particularly advantageous. The presence of oleocanthal, a plant compound, in abundance in EVOO implies that it has pharmacological activity similar to the over-the-counter pain reliever ibuprofen, according to research.
7. Turmeric
Turmeric is a widely used spice in curries, known for its warm, earthy taste and vibrant color. It contains curcumin, which is believed to reduce inflammation related to chronic illnesses and exercise-induced muscle pain. Additionally, turmeric is thought to be one of the contributing factors behind India’s lower Alzheimer’s rate.
There is inconsistent evidence regarding the effectiveness of turmeric, with some studies comparing its ability to reduce inflammation to that of non-steroidal anti-inflammatory drugs (NSAIDS) and others suggesting it has immune-modulating effects. It is worth noting that turmeric can be used in a variety of dishes beyond curries, such as scrambled eggs and pancakes.
8. Avocado and avocado oil
Avocado is abundant in nutrients and provides mono-unsaturated fats that promote heart health, as well as fat-soluble vitamin E and carotenoids. Consumption of avocado has been linked to a decrease in inflammation, including inflammation of the skin.
Incorporating avocado into your dietary habits is linked with improved diet quality, decreased BMI, and a diminished chance of metabolic syndrome, which is an inflammatory ailment that heightens the risk of stroke, type-2 diabetes, and heart disease.
Incorporating avocado into your dishes can introduce a rich creaminess. Start your day off with a flavorful avocado and black bean egg breakfast, or elevate a basic pasta dish with our linguine recipe that includes avocado, tomato, and lime. When searching for a substitute for salad dressing oil, consider avocado oil for its pleasant taste and suitability for dressings.
9. Pistachio nuts
Due to their abundance in fiber, beneficial fats, and protective antioxidants, incorporating pistachios into an anti-inflammatory meal plan can be a valuable choice. This is because the colorful plant compounds that contribute to pistachios’ green and purple hues provide these benefits. Among all types of tree nuts, pistachios contain the greatest amount of these compounds, surpassing all but two – walnuts and another nut.
Pistachios have a lower fat and calorie content in comparison to other tree nuts. Moreover, they are abundant in phytosterols, which have anti-inflammatory properties and promote heart health.
10. Green tea
It’s no wonder that green tea offers a wealth of health benefits, given its high level of polyphenols that shield the body from illness. These plant compounds, notably flavonoids, are believed to be responsible for most of the tea’s therapeutic properties. Catechins and epigallocatechin gallate (EGCG) are the most potent bioactive components found in green tea.
It is understandable why drinking green tea is linked to a decreased likelihood of developing inflammatory illnesses such as Alzheimer’s, diabetes, obesity, and heart disease. Don’t limit your consumption of green tea to a traditional cup of tea. Experiment with our amaranth porridge accompanied by green tea and ginger compote.
11. Green leafy vegetables
When combatting inflammation, it is best to start by filling the produce drawer in your fridge or pantry. This is because fruits and vegetables contain antioxidants that rejuvenate the cells and flavonoids that have anti-inflammatory properties.
If you find it difficult to eat more green leafy vegetables, you can try a tasty anti-inflammatory juice that contains greens and some of the most powerful anti-inflammatory foods on the list.
The nutrition provided by Swiss chard is abundant in antioxidants such as vitamin A, vitamin C, and vitamin K that can shield your brain from oxidative stress induced by the destruction caused by free radicals. Consumption of chard may also prevent you from experiencing a vitamin K shortage, which is prevalent.
12. Bok Choy
Bok choy, also called Chinese cabbage, is rich in antioxidant vitamins and minerals. Several studies have indicated that bok choy contains more than 70 phenolic substances, known for their antioxidant properties. Hydroxycinnamic acids are one such compound found in bok choy, which are potent antioxidants that can eliminate harmful free radicals.
Make bok choy your go-to anti-inflammatory food as it can be used in several non-Chinese cuisine dishes due to its versatility.
13. Celery
Recent studies on pharmacology indicate that celery has antioxidant and anti-inflammatory properties that can enhance blood pressure and cholesterol levels while also preventing heart disease.
The health benefits of celery seeds, available in whole, extract, or ground-up forms, are remarkable due to their anti-inflammatory and antibacterial properties. Furthermore, celery is abundant in potassium, antioxidants, and vitamins.
Maintaining balance is crucial for promoting a healthy body that is free of inflammation. An ideal illustration of the connection between mineral balance and inflammation can be seen in the correct combination of potassium-rich foods and sodium foods. The ingestion of sodium brings in essential nutrients and fluids, while potassium aids in the removal of toxins from the body. It is commonly known that processed foods contain excessive quantities of sodium, while the average American diet (SAD) lacks an adequate amount of potassium.
Toxins may accumulate in the body and cause inflammation if celery’s pairing is absent. A key advantage of celery is its rich potassium content, as well as its abundance of antioxidants and vitamins.
14. Beets
Beets exemplify foods rich in antioxidants as indicated by their vibrant color. The range of compounds falling under the antioxidant umbrella is vast, but their common goal is to alleviate the cellular harm caused by inflammation.
Beets owe their distinctive hue to the antioxidant betalain, which also boasts impressive anti-inflammatory properties. Incorporating these vegetables into one’s diet can facilitate cell repair and deliver generous amounts of potassium and magnesium, known for their ability to combat inflammation.
Inflammatory conditions are closely associated with magnesium deficiency, which can be compensated by consuming beets that are rich in magnesium.
15. Pineapple
Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that contributes to the benefits of pineapple.
Bromelain, which has been incorporated into an anti-inflammatory diet regimen for many years, has been found to possess immune-modulating properties. This means it aids in regulating the immune response that frequently leads to unwarranted and unwanted inflammation.
The presence of potent bromelain in pineapples assists in enhancing heart health by preventing blood clotting, which is comparable to the benefits of consuming aspirin daily to lower heart attack risk. Research demonstrates that bromelain can effectively inhibit blood platelets from adhering together or accumulating on the inner walls of blood vessels, both factors contributing to heart attacks or strokes.
The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today.
16. Bone Broth
Your body can easily absorb the minerals found in bone broths such as calcium, magnesium, phosphorous, silicon, sulfur, and more. These broths also include chondroitin sulphates and glucosamine, which are often sold as expensive supplements to alleviate joint pain, arthritis, and inflammation.
I recommend that my patients with leaky gut syndrome increase their intake of bone broth due to its high concentration of collagen and amino acids such as proline and glycine, which have been proven to be effective in healing damaged cell walls of the inflamed gut.
17. Walnuts
A diet that is low in meats can be supplemented with nuts and seeds for protein and omega-3s. For a meal that is anti-inflammatory and fulfilling, sprinkle omega-3-rich walnuts on green leafy salads that are coated in olive oil. Alternatively, walnuts can also serve as a quick snack while on the go.
Phytonutrients found in walnuts are difficult to come by in other foods and can aid in safeguarding against metabolic syndrome, type 2 diabetes, and cardiovascular issues.