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Thursday, 28 January 2021

Five Best Foods to Fight Inflammation

James Colquhoun writes:
"Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it’s healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I’ve discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)
Golden lattes aren’t going anywhere and I, for one, am happy that they’re here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we’ve all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don’t forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).


2. Fatty Fish & Flaxseeds (Hello Omega-3s)
We’ve been told time and time again how important a balanced intake of omega-3s is important for brain health, but there’s so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there’s even more of a case to add omega-3-rich foods to your plate.


Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that’s easy to use in everything from daily smoothies to salad dressings. It’s quite fragrant, so start small, and you’ll be all over the rewards in no time.

3. Leafy Green Vegetables
We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silver-beet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!


4. Extra-Virgin Cold-Pressed Olive Oil
No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It’s the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!


5. Blueberries & Pomegranates
It’s not just the traditionally healthy foods that claim all of the amazing health benefits; there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it’s gorgeous deep blue colour and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fibre and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells. 


So if you’ve ever needed an excuse to keep eating more of your favourite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!"
Words above taken from original article here

Do you include any of the above in your menu plans?

Dear reader, a variety of articles, and recipe ideas, are within this blog, 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

41 comments:

JFM said...

Excellent article...thank you!

Jo said...

I have plenty of leafy green veg and some blueberries but I could do better on the rest.

Valerie-Jael said...

These are all wonderful foods! Valerie

Dewena said...

I do well on the first four but have been skipping blueberries since fall, must buy some frozen ones!

Tom said...

...several I enjoy.

William Kendall said...

Good suggestions!

L said...

👍❤️

John's Island said...

Hi Jan, This is an excellent post and I learned some new things about inflammation. Thank you for the information on foods to help fight inflammation. You put a lot of work into your posts and it shows. They are great. Thank you for your recent comment on John’s Island. Always good to hear from you. Enjoy the last couple of days of January. Best regards from Seattle! John

Ella said...

They are all healthy foods ... but I really don't like fish!

Khaya Ronkainen said...

Yay! I'm happy to learn that these Five Foods, which I happen to eat often help fight inflammation. Another informative post!

Elephant's Child said...

I eat most of these on a regular basis - for the taste rather than the benefits. Two birds with a single stone.

Christine said...

Thanks for sharing!

Barb said...

Hi Jan, I was glad to read about fighting inflammation and to know that we already partake daily all of these foods. Hope you and your family have stayed well. Barb

Pat @ Mille Fiori Favoriti said...

Good to know! Thankfully we love all these foods! I often prepare fish for dinner and we have blueberries and yogurt often for breakfast. I also often use turmeric in cooking and take turmeric supplements.

Love Affair with Food said...

Excellent information, thank you for sharing. I wrote all down as I fight with inflammation.

My name is Erika. said...

I've been having hives for over 3 years now and occasional joint inflammation from these hives. Luckily they've ruled out other causes other than my hives, but I am going to try the items here that I haven't already tried because I didn't know about them. Thanks.

Magic Love Crow said...

Thanks so much for this Jan! Shared with my mom and brother! Big Hugs!

Carola Bartz said...

I use all of these excpt for the blueberries that only every now and then find their way into muffins.

The Joy of Home with Martha Ellen said...

What a good post, Jan. It's good to know we do some things right, but can always improve. Have wonderful day, my friend.

Martha said...

All good stuff! Thank you for sharing.

Jeanie said...

I just bought some salmon yesterday and many of these are already in my pantry! another great article!

DVArtist said...

Yep these are the best food for inflammation. I make a Turmeric tea everyday and the other food all during the week. We are lucking every year we go to the Blueberry farm to pick them. I freeze them so I have blueberries all year.

Rose said...

This was so interesting to read...you have some of the best information here.

Margaret D said...

One doesn't realise that we eat these foods and they are good for us :)

peppylady (Dora) said...

All these foods I like.
Coffee is on and stay safe

Shari Burke said...

Good info! I have been meaning to try turmeric, but never have.

mamasmercantile said...

All foods that we eat regularly particularly fish and leafy greens.

Flowermouse Design ❀ Lone said...

Thank you for a very informative post, Jan❣️ In Norway we are adviced to not eat too much farmed salmon due to the chemicals used in the farming. Best is the wild salmon. And it’s a huge difference in taste as well. And of course in price as well. Following your advice most days. And it’s good for the health😍 All the best to you dear Jan🥰

Pam said...

I tired turmeric on my food, and in my hot choc mix but not sure if I get enough that way. I think I will purchase some capsules and see about that. I also got flaxseed for my protein shakes but it don't mix up well....

Ygraine said...

Oh thank you so, so much for this brilliant post! I found it really helpful, as I often suffer inexplicable flare ups due to my autoimmune disorder.
I will certainly give these foods a try. And they are so delicious too!😊😊
Many thanks again.

Have a great weekend...and stay safe!

Hugs xxx

Laura. M said...

Consumo varios productos que mencionas y me entero que son antiinflamatorios. Gracias por tan interesante artículo Eddie.
Buen fin de semana para Todos. Y cuidaros.
Un abrazo.

linda said...

I use them all on a regular basic except the Turmeric, I had never heard of Turmeric tea I will have to look it up.

carol l mckenna said...

Include most of them ~ great post ~ not a fan of tumeric though ~

Moment by Moment ~

A ShutterBug Explores,
aka (A Creative Harbor)

David M. Gascoigne, said...

Once in my life I had gout. Many sufferers have to endure it repeatedly so I was lucky. But I remember at the time investigating what foods might have contributed to the attack and what others might help alleviate it. The disparity between different recommendations was staggering, and as I recall the only two constants were black cherries and leafy green vegetables.

baili said...

incredibly done post dear Jan!

i loved knowing all about food that can protect inflammation ,i feel sad is our fatty fish season is about to leave yet thankfully we take most of foods often that you mentioned here specially turmeric is essential :)
blessings!

Debbie said...

i always wonder about my MS...what caused my MS, the doctors don't know!! was a born with a predisposition to get it, was it something that happened in my childhood. the doctors say maybe 2 things that happened concurrently.....we need an answer and a cure!!

Conniecrafter said...

Fish is not one of my favorite things, but the rest is good :)

J C said...

Thank you sooo much for this reminder. xoxo

sheila 77 said...

This was very interesting, Jan, especially as these all form part of my diet except fish and pomegranates. I've never understood what you are supposed to do with pomegranate seeds.

DeniseinVA said...

Always enjoy a refresher, thanks Jan :)

Divers and Sundry said...

Looks like I'm doing pretty good :) That's always encouraging to see.