Inflammation is the immune system’s natural response to stress, toxins, injuries, and infections and is an essential part of the healing and recovery process. However, sometimes our immune system has a tendency to go overboard, which results in painful swelling and inflammation that doesn’t seem to subside. This is when we need to intervene before our immune systems cause more harm than good. How do we intervene, you ask? The answer is anti-inflammatory diets.
What is Inflammation and why is it a Concern?
When our immune system responds to the different stressful situations (injuries, infections etc.) it releases chemicals from the body’s white blood cells into the blood or the affected tissues to protect your body from foreign substances. This may result in redness, swelling, pain, and stiffness for a short period of time. But if the immune cells producing the chemicals start to overreact, it can cause chronic inflammation and adversely affect the cellular health of your body.
Inflammation can affect the internal organs and has been linked to digestive disorders, skin problems, mental and emotional imbalances, and more. Different studies have also linked chronic inflammation to degenerative diseases, including cancer, heart disease, diabetes, and many others.
Chronic inflammation can have a number of causes, including a virus or bacteria, an autoimmune disorder, lifestyle choices, and diet. Furthermore, modern medications take away the pain associated with inflammation without addressing the underlying cause, meaning that the affected tissue or organ never heals.
Read on as we highlight 10 of our favorite inflammation-fighting foods that you can easily include in your diet!
Almonds
Almonds can be an important part of your anti-inflammatory diet. It contains monounsaturated fat, protein, and potassium, which make it good for heart health, and the vitamin E it contains is an antioxidant that helps reduce the risk of heart attacks. They also stabilize the rise in insulin and blood sugar, helping to fight diabetes.
Flaxseeds
The anti-inflammatory benefits of flaxseeds come from high amounts of Alpha-Linoleic Acid (ALA), a form of omega-3 fatty acid that is a precursor to the anti-inflammatory compound EPA. Flaxseeds provide numerous health benefits, such as controlling blood sugar, lowering blood cholesterol, reducing heart disease risk, and maintaining anti-inflammatory balance. The phytoestrogens in flaxseeds balance the body’s hormone levels and have been found to be protective against cancer.
Salmon
Not only is salmon an excellent source of protein, but it is also an excellent source of omega-3 fatty acids, which have potent inflammation-reducing properties. Salmon contains two types of Omega 3, the primary of which is EPA (Eicosapentaenoic Acid). Eicosapentaenoic acid is a precursor to all anti-inflammatory signals produced in the body called prostaglandins.
Integrating salmon into your diet also helps you reduce the risk of heart and cardiovascular diseases. It also reduces your serum triglycerides and blood pressure. Eating salmon also allows your body to respond better to insulin. This ensures better blood sugar control and reduces inflammation caused by lapses in the immune system’s inability to recognize its own cells (also called autoimmune disorders).
Blueberries
Blueberries are a rich source of antioxidants that protect cells from inflammation and oxidative stress. The antioxidant compounds stop the proliferation of cancer cells as well as enhance the antioxidant effects of vitamin C.
Blueberries also protect against macular degeneration, prevent dementia, improve learning and motor skills, lower cholesterol, and reduce the risk of UTIs (Urinary Tract Infections). Blueberries are low in glycemic index which makes it a good choice for people with blood sugar issues.
Mushrooms
Mushrooms are one of the most immune-boosting, nutrient-packed, and anti-inflammatory foods that you can include in your diet. The antioxidants and phytonutrients present in mushrooms help the immune system protect your body against infection, cardiovascular diseases, cancer, arthritis, and diabetes. Mushrooms also help increase ovulation in women suffering from Polycystic Ovarian Syndrome (PCOS).
Broccoli
The more broccoli you eat, the better off you are. Broccoli contains a high level of different nutrients that provide numerous health benefits. It is a rich source of vitamin C, vitamin D, calcium, iron, folate, and other phytonutrients.
Broccoli can help keep your intestine clean, and calcium and iron promote strong bones and red blood cells. It also helps protect against oxidative damage, heart diseases, diabetes, and cancer.
Quinoa
Quinoa is a gluten-free whole grain that is also a complete protein. This means it contains all the essential amino acids. It is high in magnesium and riboflavin (vitamin B2), which helps prevent migraine headaches and reduce inflammation of blood vessels.
Adding quinoa to your diet can also help you protect against asthma, gall stones, type 2 diabetes, and heart and cardiovascular disease. You can use quinoa as a substitute for rice or pasta or use quinoa flour as a gluten-free flour substitute.
Learn about type 1 and type 2 diabetes here.
Brussels Sprouts
Brussels sprouts are nutritious vegetables rich in antioxidants, vitamin K, omega 3, and anti-inflammatory fatty acids. They aid in detoxification as they contain compounds called glucosinolates, which help fight against some cancers. Brussels sprouts can also help reduce the risk of cardiovascular disease, reduce cholesterol, and aid in digestion and bowel regularity.
Onions
Onions are a powerhouse of anti-inflammatory benefits and are easy to incorporate into most foods. They are a rich source of antioxidant and anti-inflammatory compound quercetin.
Onions are also high in sulfur-containing molecules that help the cells of your body function properly. They aid in detoxification and boost immune function. They protect against cardiovascular disease, improve blood sugar control in diabetics, and protect against some cancers.
Green Tea
Green tea is available in wide varieties and flavors and is a rich source of antioxidants and anti-inflammatory compounds such as catechins. Catechins have anti-cancer benefits and may also prevent angiogenesis. Angiogenesis is the formation of blood vessels that provide access to “food” for cancer cells. Green tea can also reduce the risk of heart disease and eye disease and provide neuroprotection in Alzheimer’s and Parkinson’s diseases.
Thus, nutrition is one of the important players in the anti-inflammatory process. Many foods are naturally pro-inflammatory or anti-inflammatory. Hence, the types of foods you feed your body have a serious impact on your inflammation responses. The biggest enemies are processed foods, sugary foods, and trans fats, as they promote inflammation, and thus their intake should be limited.
Let us know your favorite anti-inflammatory foods and how they have improved your health in the comments section below.
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