Anti-Inflammatory Foods You Can Eat : Here Are Thirteen

Franziska Spritzler RD CDE writes:

"Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods and low activity levels can make this risk even greater. However, studies demonstrate that some foods can fight inflammation...

Here are 13 anti-inflammatory foods.

1. Berries
Berries are small fruits that are packed with fibre, vitamins and minerals. Although there are dozens of varieties, some of the most common are:
Strawberries
Blueberries
Raspberries
Blackberries

Summary Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce your risk of heart disease.

2. Fatty Fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
Salmon
Sardines
Herring
Mackerel

Anchovies

Summary Fatty fish hold high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects. 

3. Broccoli

Broccoli is extremely nutritious. It's a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.

Summary Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.

4. Avocados

Avocados may be one of the few supposed superfoods worthy of the title. They are packed with potassium, magnesium, fibre and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer risk. In addition, one compound in avocados may reduce inflammation in young skin cells.

Summary Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk. 

5. Green Tea

You've probably already heard that green tea is one of the healthiest beverages you can drink. It reduces your risk of heart disease, cancer, Alzheimer's disease, obesity and other conditions. 

Summary Green tea's high EGCG content reduces inflammation and safeguards cells from damage that can lead to disease.

6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.

Summary Chili peppers and bell peppers are rich in quercetin, synaptic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects. 

7. Mushrooms 

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially. These include truffles, Portobello mushrooms and shiitake. Mushrooms are very low in calories and rich in selenium, copper and all of the B vitamins.

Summary Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential. 

8. Grapes

Grapes contain anthocyanins, which reduce inflammation. In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer's disease and eye disorders. Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

Summary Several plant compounds in grapes, including resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.

9. Turmeric
Turmeric is a spice with a strong, earthy flavour that's often used in curries and other Indian dishes. It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin. Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases.

Summary Turmeric boasts a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin. 

10. Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats you can eat. It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits. Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer and other serious health conditions.

Summary Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer and other serious health conditions. 

11. Dark Chocolate and Cocoa 

Dark chocolate is delicious, rich and satisfying. It's also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging. Flavanols are responsible for chocolate's anti-inflammatory effects and keep the endothelial cells that line your arteries healthy. However, make sure to choose dark chocolate that contains at least 70% cocoa — more is even better — in order to reap the anti-inflammatory benefits.

Summary Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases. 

12. Tomatoes 

The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer. Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb. 

Summary Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer. 

13. Cherries 

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits. 

Summary Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease. 

The Bottom Line 

Even low levels of inflammation on a chronic basis can lead to disease. Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods. Peppers, dark chocolate, fish and extra virgin olive oil are just a few foods that can help you combat inflammation and reduce your risk of illness."

The above is only a snippet of Franziska's article.

You can read it in full, with all related links, here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.

Please note, not all may be suitable for you.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan