When
we look at the diseases that plague our society — arthritis, heart
disease, diabetes, high blood pressure, asthma, inflammatory bowel
disease (IBD) — we see that long-term lifestyle changes are needed. What
might not be as obvious is the common denominator tied to all of them
and
more: inflammation is at the root of most diseases.
By
addressing the inflammation with anti-inflammatory foods, not only can
the symptoms of these diseases be alleviated, but we could even see them
cured.
Anti-Inflammatory Foods Can Transform Your Health
Inflammation
as a bodily function is not necessarily a bad thing. When the body is
injured or ill, the lymphatic (immune) system springs into action,
bringing the immune system’s army of white blood cells to the area of
concern via increased blood flow.
With
the increased attention to the area, there might also be swelling,
redness, heat, and pain or discomfort. You’ve probably seen this immune
response in action, as a cut or scrape becomes hot and puffy around the
wound while the extra blood runs. Inflammation, in a healthy body, is
the normal and effective response that facilitates healing.
Sadly, we know this isn’t the whole story.
When the immune system overreaches and begins attacking healthy body tissues, we’re met with an autoimmune disorder like leaky gut and inflammation in otherwise healthy areas of the body. This is also the case for arthritis and fibromyalgia symptoms,
as well as celiac and irritable bowel disease (IBD). For diseases that
aren’t autoimmune, inflammation can still play a part as the body
continuously tries to heal the tissues in a given area. Asthma creates
inflamed airways; inflammation related to diabetes affects insulin
resistance; and so on.
Despite
the connection between inflammation and prevalent diseases, as well
as the connection between diet and inflammation that we’ll explore, diet
isn’t always analyzed in response to inflammation. In a 2014 study on
diet and IBD, 33 percent of the patients in the study opted against the
proposed anti-inflammatory diet.
All of the patients who participated and consumed anti-inflammatory
foods found enough relief that they were able to discontinue at least
one of their medications. Still, the study notes that physicians
typically offer “if it hurts, don’t do it” advice instead of clear
dietary guidelines. (1)
Certainly, there is more we can do to promote anti-inflammatory lifestyle changes.
The Anti-Inflammatory Diet
Standard
American diets (appropriately called SAD) are never touted as
exemplary, but when talking about inflammation, it becomes vitally
important to rethink our typical diets. As a report from the National
Institute of Allergies and Infectious Diseases reported:
While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease. (2)
To
move toward an anti-inflammatory diet and anti-inflammatory foods, we
primarily move away from the abundance of overly processed, unbalanced
diets of the West and toward the ancient eating patterns of the
Mediterranean. (3)
A Mediterranean diet comprises plenty of fresh fruits and vegetables,
little to no red meat, certainly no chemicals or meat additives, and an
abundance of omega-3 foods.
As
we look into the anti-inflammatory components of certain foods and
herbs, we can see how this kind of diet is linked with lowered
inflammation. Among the many compounds found in fresh produce, a few
general categories stand out as beneficial when attacking inflammation
and inflammatory diseases at their source.
- Antioxidant foods
- Minerals
- Essential fatty acids
There’s little doubt that the pursuit of a healing diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits.
The evidence is clear that such anti-inflammatory foods can regulate
the immune system and impact the way inflammation affects our bodies and
our lives. (4)
Top 15 Anti-Inflammatory Foods
Small,
gradual changes are typically more sustainable, easier for the body to
adapt to and can make you less likely to go back to your old ways. So
rather than emptying your pantry and sailing off to the Mediterranean,
you can pursue an anti-inflammatory diet one step at a time.
By
adding in the anti-inflammatory foods that fight inflammation and
restore health at a cellular level, you can begin to repair the body
without any drastic changes. Once you find foods that heal
your body and satisfy your palate, you can remove the
inflammation-causing offenders without feeling deprived. Let’s take a
look at 15 of the best anti-inflammatory foods you can add to your diet.
1. Green Leafy Vegetables
The
produce drawer is the first spot in your refrigerator or pantry to fill
when fighting inflammation. Fruits and vegetables are rich in
antioxidants that restore cellular health, as well as anti-inflammatory
flavonoids. If you struggle to consume added portions of green leafy
vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.
Swiss chard nutrition,
for example, is extremely high in the antioxidants vitamin A and C, as
well as vitamin K, which can protect your brain against oxidative stress
caused by free radical damage. Eating chard can also protect you
against the common vitamin K deficiency.
2. Bok Choy
Also
known as Chinese cabbage, bok choy is an excellent source of
antioxidant vitamins and minerals. In fact, recent studies show that
there are over 70 antioxidant phenolic substances in bok choy. These
include something called hydroxycinnamic acids, which are robust
antioxidants that scavenge free radicals. (5)
A versatile vegetable, bok choy can be made in many dishes outside of
Chinese cuisine, so make it one of your go-to anti-inflammatory foods.3. Celery
In recent pharmacological studies, benefits of celery
include both antioxidant and anti-inflammatory abilities that help
improve blood pressure and cholesterol levels, as well as prevent heart
disease. Celery seeds — which can be found either in whole seed form,
extract form or ground-up — have impressive health benefits on their
own, as they help to lower inflammation and to fight bacterial
infections. It’s an excellent source of potassium, as well as
antioxidants and vitamins.
Also, balance is the key to a
healthy body free of inflammation. A good example of mineral balance
tied to inflammation is the proper mix of sodium foods and potassium-rich foods.
Sodium brings in fluid and nutrients, while potassium flushes toxins.
We know that processed foods are high in sodium, but our SAD diets
aren’t as rich in potassium. Without this pairing, toxins can build up
in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.
4. Beets
A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example! The umbrella category of antioxidants includes
a great deal of substances. In general, they fight to repair the cell
damage caused by inflammation. In the case of beets, the antioxidant
betalain gives them their signature color and is an excellent
anti-inflammatory. (6) When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.
Beets also contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions. (7)
Calcium, while a vital nutrient, is not processed well within the body
without magnesium. When calcium builds up in the body, it becomes
unwanted — this unpleasant buildup, such as calcified kidney stones, then invites inflammation. But when a balanced diet is consumed, with anti-inflammatory foods rich in calcium as well as magnesium, the body better processes what’s consumed.
5. BroccoliThe poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable. Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right. (8)
Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer. (9)
6. Blueberries
One
antioxidant in particular stands out as an especially strong
anti-inflammatory, and that’s quercetin. Found in citrus, olive oil and
dark-colored berries, quercetin is a flavonoid (a beneficial substance
or phytonutrient that’s prevalent in fresh foods) that fights
inflammation and even cancer. (10) The presence of quercetin is one of the health benefits of blueberries.
In
a study seeking treatment for IBD, an extract from the noni fruit was
used to affect the gut flora and colon damage done by inflammatory
diseases. Of the effects the extract had, quercetin created the
prominent anti-inflammatory actions.
Another
study found that consuming more blueberries slowed cognitive decline
and improved memory and motor function. The scientists in this study
believed these results were due to the antioxidants in blueberries
protective the body from oxidative stress and reducing inflammation.
7. Pineapple
Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple.
After being used for years as part of an anti-inflammatory foods
protocol, bromelain is observed to have immune-modulating abilities —
that is, it helps regulate the immune response that so often creates
unwanted and unnecessary inflammation. (11)
Pineapple
also helps improve heart health because of the effects of powerful
bromelain. which can fight blood clotting and is nature’s answer to
those taking an aspirin a day to lower the risk of heart attack.
Bromelain has been shown to stop blood platelets from sticking together
or building up along the walls of blood vessels – both known causes of
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.
8. Salmon
Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Omega-3s are
some of the most potent anti-inflammatory substances, showing
consistent relief of inflammation and reduction of the need for
anti-inflammatory medications. (12)
Research
shows that omega-3 fatty acids reduce inflammation and may help lower
risk of chronic diseases, such as heart disease, cancer and arthritis.
Omega-3 fatty acids are highly concentrated in the brain and appear to
be important for cognitive (brain memory and performance) and behavioral
function. (13)
The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon.
9. Bone broth
Bone
broths contain minerals in forms that your body can easily absorb:
calcium, magnesium, phosphorus, silicon, sulphur and others. They
contain chondroitin sulphates and glucosamine, the compounds sold as
pricey supplements to reduce inflammation, arthritis and joint pain. (14)
When
my patients suffer from leaky gut syndrome, I ask them to consume a lot
of bone broth it contains collagen and the amino acids proline and
glycine that can help heal leaky gut and the damaged cell walls of the inflamed gut.
10. WalnutsWhen following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.
Phytonutrients
can help protect against metabolic syndrome, cardiovascular problems
and type 2 diabetes. And some phytonutrients in walnuts are hard to find
in any other foods. (15)
11. Coconut oil
So
much can be written about the way herbs and oils work together to form
anti-inflammatory partnerships. Lipids (fats) and spices create strong
anti-inflammatory compounds, especially coconut oil and the components
of turmeric (see #15). (16) In a study in India, the high levels of antioxidants present in virgin coconut oil reduced inflammation and healed arthritis more effectively than leading medications. (17)
Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.
Coconut oil uses
include topical preparations as well as culinary — and as a heat-stable
oil, it’s excellent for sautéing anti-inflammatory vegetables.
12. Chia seeds
Fatty acids found in nature are more balanced than the fats we typically consume in our typical diets. Chia seeds benefits, for example, offer both omega-3 and omega-6, which should be consumed in balance with one another. (18)
Chia
are an antioxidant, anti-inflammatory powerhouse, containing essential
fatty acids alpha-linolenic and linoleic acid, mucin, strontium,
vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,
magnesium, manganese, niacin, thiamine.
Chia
seeds’ ability to reverse inflammation, regulate cholesterol and lower
blood pressure make it extremely beneficial to consume for heart health.
(19)
Also, by reversing oxidative stress, someone is less likely to develop
atherosclerosis when they’re regularly consuming chia seeds.
13. Flaxseeds
An excellent source of omega-3s and phytonutrients, flaxseeds benefits include being packed with antioxidants.
Lignans are unique fiber-related polyphenols that provide us with
antioxidant benefits for anti-aging, hormone balance and cellular
health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.Before you use them alongside your other new anti-inflammatory foods, consider grinding them in a coffee grinder to ensure the digestive tract has easy access to their many benefits. (20)
14. Turmeric
Turmeric’s
primary compound, curcumin, is its active anti-inflammatory component.
Documented for its affects against inflammation in numerous
circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet. (21)
The
journal Oncogene published the results of a study that evaluated
several anti-inflammatory compounds. It found that aspirin (Bayer, etc.)
and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is
among the most potent anti-inflammatory and anti-proliferative agents
in the world. (22)
Due
to its high anti-inflammatory properties, turmeric is highly effective
at helping people manage rheumatoid arthritis (RA). A recent study out
of Japan evaluated its relationship with interleukin (IL)-6, the
inflammatory cytokine known to be involved in the RA process, and
discovered that curcumin “significantly reduced” these inflammatory
markers. (23)
15. Ginger
Used
fresh, dried, or in supplement form and extracts, ginger is another
immune modulator that helps reduce inflammation caused by overactive
immune responses.
Ayurvedic medicine
has praised ginger’s ability to boost the immune system before recorded
history. It believes that because ginger is so effective at warming the
body, it can help break down the accumulation of toxins in your organs.
It’s also known to cleanse the lymphatic system, our body’s sewage
system.
In fact, ginger health benefits may even include treating inflammation in allergic and asthmatic disorders. (24)Inflammatory Foods to Avoid
With
anti-inflammatory foods filling the diet, you naturally begin to
eliminate pro-inflammatory foods and substances — they’re not as
satisfying as a diet rich in whole foods.
A prime suspect is the duo of saturated and
trans fatty acids. Found in processed foods, these fats cause
inflammation and increase risk factors for obesity, diabetes and heart
conditions. (25) The same foods are also likely to be higher in omega-6 fatty acids, which are necessary but only to an extent.
In
excess and without the balance of omega-3s, omega-6 fats actually
create inflammation in the body. Sadly, the University of Maryland
Medical Center reports, “The typical American diet tends to contain
14–25 times more omega-6 fatty acids than omega-3 fatty acids.” (26)
Simple,
refined sugars and carbohydrates are more inflammation-causing
culprits. Limiting refined grains is an important factor in an
anti-inflammatory diet. (27) Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition. (28) Sourcing these grains as fermented sourdough allows the nutrients to be broken down and better available to the body. (29)
Finally,
establishing a regular routine of physical activity can help prevent
systemic inflammation from building up or returning. (30)
An active life fueled by fresh, whole anti-inflammatory foods and
unrestricted by processed, toxic compounds can set you on the path
toward freedom from inflammation.