Anti-inflammatory foods include a diet rich in anti-inflammatory properties. Such a diet can significantly impact the management of inflammation in the body and promote overall well-being. A bowl full of fresh greens, nuts, vegetables, and fish is a perfect anti-inflammatory combination. These foods are full of antioxidants, minerals, vitamins, and polyphenols.
Some foods cause inflammation in the gut and the rest of the body, whereas anti-inflammatory foods help reduce inflammation. An anti-inflammatory diet can be recommended by a dietitian, nutritionist, or doctor as preventative care, but also for some diseases that are accompanied by chronic inflammation.
An Anti-inflammatory Diet
A variety of food groups can be included in an anti-inflammatory diet. Let’s look at a guide to help you make informed dietary choices that can support your health. This guide only identifies foods high in anti-inflammatory properties. Other health issues should also be taken into consideration before making dietary choices.
Some nutritionists also draw attention to the foods that should be avoided in an anti-inflammatory diet. Your eating habits should include anti-inflammatory foods, but you should also be aware of which foods to avoid that cause inflammation. The food types that include antioxidant properties help fight free radicals in the body that can damage cells.
Fruits
Different colours of fruits, especially dark-coloured ones, are high in anti-inflammatory properties. It is best to include a variety of fruits in your diet.
Berries like blueberries, strawberries, blackberries, and raspberries exhibit potent anti-inflammatory effects. They are packed with antioxidants. Studies have linked berry consumption to reduced inflammation markers in the blood, potentially benefiting cardiovascular health and cognitive function.
Citrus fruits are rich in vitamin C, a powerful antioxidant. Citrus fruits like oranges, grapefruits, and lemons contribute to lowering inflammation and boosting the immune system. Research suggests that vitamin C may help manage inflammatory conditions like rheumatoid arthritis.
Pineapples contain a specific enzyme called bromelain, which has anti-inflammatory properties. Pineapples can aid in reducing inflammation and pain associated with arthritis and sports injuries. Some studies support the potential of bromelain for managing postoperative inflammation, though more research is required. Other fruits include grapes, apples, pomegranates, and cherries.
Vegetables
Leafy greens are some of the most powerful sources of antioxidants and essential vitamins, like kale and spinach. Research highlights the potential of leafy greens to reduce inflammation in the gut, contributing to digestive health.
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are rich in sulforaphane, a compound with well-documented anti-inflammatory properties. Studies suggest that sulforaphane may offer protection against chronic inflammatory diseases.
Tomatoes contain lycopene, a potent antioxidant that helps combat inflammation and potentially reduce the risk of chronic diseases. Lycopene has been found to help manage oxidative stress and inflammation.
Mushrooms contain antioxidants, vitamin B, and selenium and are also known for their anti-inflammatory effects.
Peppers, such as bell peppers, contain an antioxidant called quercetin. Other peppers, like chilli peppers, also reduce inflammation.
Healthy Fats
Avocados have many benefits. They are rich in magnesium and potassium. As a healthy fat, avocados contain monounsaturated fats, which are better for your health and can also help lower cholesterol. A decrease in inflammatory markers has also been found in studies with the consumption of avocados.
Fish rich in omega-3 fatty acids are key in an anti-inflammatory diet. The best fatty fish to include are salmon, anchovies, sardines, tuna, and mackerel. Research has shown that consuming fatty fish is related to a decreased level of inflammatory markers in the bloodstream. Studies have also shown that omega-3 fatty acids can effectively reduce inflammation in rheumatoid arthritis and inflammatory bowel disease.
Nuts and Seeds
Nuts and seeds contain vitamin E, which helps to reduce inflammation. They are also high in vitamin B, potassium, calcium, and magnesium. Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fibre, and antioxidants, potentially contributing to managing inflammation.
Olive Oil
Ensure you use extra virgin olive oil, as some olive oils are mixed with others. Olive oil has anti-inflammatory properties, and some believe it is especially beneficial for rheumatoid arthritis.
Spices
It has been noted that more spices and less salt are used in anti-inflammatory diets. Turmeric, which contains curcumin, is known for its anti-inflammatory properties and offers numerous health benefits. It is effective in reducing inflammation in osteoarthritis.
Other spices to include are black pepper, ginger, cinnamon, and garlic. These add wonderful flavours to meals, along with their anti-inflammatory effects.
Tea
Green tea is the best hot drink for anti-inflammatory effects. Adding lemon or ginger can enhance the effect.
Is a Mediterranean Diet the Same as an Anti-inflammatory Diet?
A Mediterranean diet is the best example of an anti-inflammatory diet. It includes a lot of fruits and vegetables, whole grains, fish, nuts, herbs, olive oil, and beans. It also includes chicken, which is not typically classified as an anti-inflammatory food.
Many studies have established the anti-inflammatory effects of a Mediterranean diet on overall health. It is mostly an anti-inflammatory diet, partly because it excludes inflammatory foods.
An Anti-inflammatory Lifestyle
The benefits of an anti-inflammatory diet extend to overall health and well-being. While these foods can reduce inflammation, many other factors also contribute to inflammation. The best way to fight inflammation is to maintain a lifestyle that keeps inflammatory levels low:
- Get enough sleep
- Exercise regularly
- Manage stress
- Include anti-inflammatory foods in your diet
