Inflammation plays a pivotal role in the body’s natural defense system. It is the body’s innate response against an injury, infection, or irritation (allergy). Inflammation can be good and bad.
Short-term inflammation protects and supports the body. When a foreign substance (microbe, pollen, or a chemical) invades your body, your immune system triggers inflammation. It targets the invading object and protects your body.
Inflammation becomes terrible when it persists without an invading particle; this is called chronic inflammation. Many major diseases, such as diabetes, cancer, arthritis, and depression, often result from chronic inflammation.
How Do Anti-inflammatory Foods Work?
Though anti-inflammatory medications are available, food is the best leverage to control inflammation. There are plenty of anti-inflammatory superfoods you can include in your diet. Professor of nutrition and epidemiology, Department of Nutrition; Harvard School of Public Health; Dr. Frank Hu, says,
“Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.”
Anti-inflammatory food substances work through different mechanisms to support the body against chronic inflammation. Vegetables and fruits contain polyphenols and antioxidants.
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Polyphenols are protective compounds from plants that protect the body against oxidative stress and consequent diseases, such as cancer or heart diseases. Whereas nuts reduce the inflammatory markers, thus decreasing the risk of CVS diseases and diabetes.
6 Superfoods That Help Control Inflammation
Here is the list of the most anti-inflammatory food you can include in your diet. Let’s get started!
Tomatoes
Tomato is the powerhouse of anti-inflammatory compounds. It contains high amounts of potassium, vitamin C, and lycopene.
Lycopene is a potent antioxidant that decreases the pro-inflammatory compounds. Thus, tomatoes lower the risk of several cancers and cardiovascular diseases.
| Note: lycopene is a carotenoid; thus, it is better absorbed with fat. So, cooking tomatoes with olive oil will increase the lycopene absorption in your body. Olive oil is also excellent anti-inflammatory food, so you get additional benefits. |
Fatty Fish
Fatty fish is the best source of long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids convert into anti-inflammatory compounds, resolvins, and protectins.
These compounds fight off vascular inflammation, lowering the risk of heart diseases, kidney disorders, and metabolic syndrome. Studies suggest that consuming fatty fish, such as salmon, herring, mackerel, or sardines, can decrease the inflammatory marker CRP (C-reactive protein).
Olive Oil
Fats and health do not seem the right combo, but olive oil surprises you. As per a study, using 50 ml of extra virgin olive oil reduces inflammatory markers significantly. It is the healthiest fat you can have.
Extra virgin olive oil lowers the risk of brain cancer, heart diseases, and other chronic diseases due to its anti-inflammatory effect.
| Remember: refined olive oil does not have the same anti-inflammatory potential as the extra virgin. |
Turmeric
A common spice in South Asia, turmeric is a magic ingredient. It is a cooking staple, providing your dishes with a warm taste and aroma.
Turmeric extract contains curcumin, a potent anti-inflammatory compound. Curcumin lowers the risk of heart disease, arthritis, diabetes, and other chronic issues. According to a study, consuming 1 gram of curcumin daily reduced the inflammatory marker CRP.
However, curcumin has a low bioavailability if you take turmeric as it is. Thus, it is recommended to use the best turmeric supplement with added nutrients that increase the absorption of curcumin. Otherwise, the potential health benefits go in vain due to the rapid elimination of curcumin from the body.
Dark Chocolate
Is there anything chocolate can’t solve? Nothing that we know of! Dark chocolate is not only delicious heaven but also a potent anti-inflammatory.
It contains a high amount of antioxidants flavanols, which reduce oxidative stress and remove the effects of aging. Flavanols also protect the endothelial lining of your arteries, supporting cardiovascular health.
A small study concludes that taking 350 gm of cocoa flavanols twice a day for two weeks improves vascular function to a great extent. However, more research is needed in this regard.
Green Tea
Green tea is a great beverage that bestows several health benefits. It contains epigallocatechin-3-gallate (EGCG), a substance with potent antioxidant and anti-inflammatory properties.
It reduces the production of pro-inflammatory cytokines and prevents damage to the fatty acids in your cells. This way, it can decrease inflammation. Green tea lowers the risk of obesity, cancer, CVS disorders, Alzheimer’s disease, and other chronic conditions.
Healthy Diet- An Answer To Inflammation
There is nothing a healthy diet cannot do. It supports your health, strengthens your body, and nourishes your brain. Similarly, a healthy diet is your go-to option for countering inflammation.
An anti-inflammatory diet includes more fruits, vegetables, nuts, whole grains, fish, and healthy fats/ oils. Avoid foods that induce inflammation, such as refined carbohydrates (bread), soda, french fries, red meat, and vegetable fat.
Such a diet reduces inflammation and improves other aspects of your life.
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