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Tuesday 9 July 2024

Five Foods to Fight Inflammation

Have you ever sprained your wrist, bumped your head, or had any sort of injury that caused swelling? This sort of inflammation is healthy and the body’s response to injury or infection.

Conversely, chronic inflammation, or prolonged inflammation, can lead to a host of health issues including heart disease, diabetes, arthritis, and even cancer.

Making mindful dietary choices can help mitigate inflammation and promote overall health and well-being.

Here are five foods you can incorporate into your diet to help decrease chronic inflammation in the body:

1. Turmeric
Turmeric is a bright yellow spice commonly used in traditional medicine for its potent anti-inflammatory properties. It contains a compound called curcumin, which has been shown to inhibit inflammatory pathways in the body and reduce the production of inflammatory molecules. Studies have shown that curcumin supplementation can alleviate symptoms of inflammatory conditions such as arthritis, irritable bowel syndrome (IBS), and metabolic syndrome. Adding turmeric to curries, soups, stir-fries, or smoothies can provide a flavorful way to reduce inflammation and support overall health. It’s best to combine curcumin with agents such as piperine (found in black pepper) to enhance its bioavailability and maximize its anti-inflammatory properties.

2. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants called polyphenols, which have anti-inflammatory effects. These compounds help neutralize free radicals and reduce oxidative stress, which mitigates inflammation in the body. One group of polyphenols is called anthocyanins, which are responsible for the color of berries and contain anti-inflammatory properties. Additionally, berries contain fiber and vitamin C, which further support immune function and reduce inflammation.

3. Fatty Fish
Fatty fish such as salmon, mackerel, sardines, and trout are rich sources of omega-3 fatty acids, which have potent anti-inflammatory properties. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help reduce inflammation by inhibiting the production of inflammatory molecules called cytokines and prostaglandins. Regular consumption of fatty fish or omega-3 supplements can decrease levels of inflammatory markers in the body, lowering the risk of chronic diseases like heart disease and arthritis. Studies show that our bodies “break these fatty acids down into compounds called resolvins and protectins that help manage inflammation. These compounds limit our inflammatory response and sweep away damaged cells.”[3] We suggest seeking local or wild-caught fish if possible, as high quality fish supports our health, ethics, and environment.

4. Ginger
Ginger contains bioactive compounds such as gingerol, shogaol, and paradol, which are believed to have anti-inflammatory properties. These compounds have been studied for their ability to inhibit the production of pro-inflammatory molecules in the body, such as cytokines and prostaglandins. Additionally, ginger contains antioxidants, which can help neutralize free radicals and reduce oxidative stress, another factor that contributes to inflammation.

5. Olive Oil
Olive oil is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, as well as phenolic compounds such as oleuropein and hydroxytyrosol. These components are believed to contribute to olive oil's anti-inflammatory properties. MUFAs have been shown to reduce inflammation by modulating immune responses and decreasing the production of inflammatory cytokines in the body. Incorporating extra virgin olive oil into the diet as a primary fat source can help mitigate inflammation and promote overall health. It's important to choose high-quality, unrefined olive oil, as processing can degrade its beneficial compounds.
Words above from article here

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

Recipe suggestions that include the above
Prawn, coconut and aubergine/eggplant curry (turmeric) details here
Coconut Cream with strawberries, raspberries or blueberries details here
Mediterranean-style fish stew (salmon) details here
Carrot, Orange and Ginger Soup details here
Green Pepper Tortilla (olive oil) details here

Related Post
'How To Choose The Best Olive Oil' see here

Dear reader, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. 

You will find a variety of recipe suggestions within this blog, and 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


Elephant's Child said...

Sadly I suffer with chronic inflammation. My diet includes most of these foods and I continue to hope.

roentare said...

Thank you for these 5 types of food reducing chronic inflammation

Mari said...

Thanks for this list. I have rheumatoid arthritis and deal with chronic inflammation. I do use most of these but will have to increase some!

Tom said...

...unfortunately they aren't on me list, I should do something aboth that!

Lorrie said...

Chronic inflammation can be so uncomfortable. Food is medicine, and this is a great list. I am glad that I don't suffer from it.

Anonymous said...

Thanks for this list -Christine

J.P. Alexander said...

Gracias por el consejo. Te mando un beso.

Rose said...

The olive oil is the one thing in my diet to some degree....I need to use it more.

Angie's Recipes said...

Glad to know they are good for us. Love them all!

Fun60 said...

I have to have berries everyday. Just love them.

Margaret D said...

Good read Jan.

jabblog said...

Moderation in all things - we went rather overboard on ginger at one time and it upset our stomachs, so we treat it with more respect now.

Teresa said...

Siempre interesantes tus entradas. Gracias y besos.

eileeninmd said...

Thanks for the list, I love them all!
Take care, enjoy your day!

Shrimpton and Perfect said...

Thanks so much for this informative article. The recipes look fab too.

Giorgio said...

Such an interesting post! I love olive oil and cold-water fatty fish.

R's Rue said...

I love berries

Jeanie said...

Apart from turmeric, which I don't have much cause to use, the rest of those are standard items for me. And I STILL show inflammation in every blood test I take!

Bill said...

Thanks for sharing this info.

Divers and Sundry said...

I like all of those. I didn't know about ginger, thanks!

Ananka said...

Turmeric and ginger and wonderful things. I take ginger tea. I try to make it from fresh ginger and have some dried ginger kicking about too.

Aritha V. said...

Nice article. We always use olive oil. It's really expensive—we have a big, dark green bottle and supposedly it's the best, haha. I'm very careful with some things you mention because they can contain a lot of histamine.

Today, I had endive with potato and added some ricotta cheese. And salt and pepper. Do you know ricotta cheese? It's from Italy. It's a snow-white soft cheese with a mild, gentle flavor. The taste is also sweet. But actually, it's not a real cheese :-) It's my first time trying it; apparently, it's low in histamine. I really want to expand my meals a bit. Next time, I'll have it with chicken. Or something else. Do you have a tip?

Good evening,

Lowcarb team member said...


Hello and thank you for your comment.

There are many recipes for ricotta cheese you may like to try, have a look at these two links.

Enjoy your ricotta dishes :)

All the best Jan

New Release Books said...

Oh thank you. I'm reading your article and thinking what will help my back pain today.

Conniecrafter said...

maybe that is the problem, I only eat berries and use olive oil

baili said...

incredibly excellent post dear Jan ,highly informative and very useful for people like who always look for real solutions on basic levels
thanks for being wonderful the support for your readers my friend
more goodness to your days ahead!

This N That said...

Good information...thanks!!

Phil Slade said...

Yes. I ticked all five as in our diet. Use nothing but Olive Oil for cooking and I take turmeric and black pepper supplement. Ginger is a must in a fresh curry. Bought some fresh salmon this morning. Does best quality blackcurrant jam on morning toast count?

Mrs.B said...

A good post and I do try to include as many of the anti inflammatory food as possible. I followed your link for the Carrot, orange and ginger soup, looks lovely, will definitely try this one.
Avril xx said...

I've not used turmeric recently but all the rest are regulars.