Anti-inflammatory foods are foods that contain nutrients and bioactive substances that reduce infections in the body. Chronic inflammation and different health conditions, including heart disease, diabetes, arthritis, and even cancer, are intertwined.
A diet abundant in anti-inflammatory food supports overall health and minimizes the risk of chronic diseases.
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Here is a short list of 5 of the healthiest anti-inflammatory foods you need in your nutrition. It is abundant in omega-3s, antioxidants, polyphenols, fiber, and healthy fats. Scroll down to see what ingredients to add to your diet!
Anti-Inflammatory Foods: Fatty Fish
Fatty fish are packed with omega-3s – particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are known for their anti-inflammatory properties. Pay attention to the next fish varieties, as they have the most omegas:
- salmon
- mackerel
- sardines
- herring
- anchovies
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There are two varieties of fatty acids that are essential for bodily function: omega-3s and omega-6s. But, the trick is to consume them in the right balance. Vegetable oil and processed foods are rich in omega-6 fatty acids, but they are definitely overconsumed on Western diet.
Because of reduced fatty fish intake, omega-3s are lacking, but equilibrium is crucial for regulating inflammations. EPA and DHA are the foundation for the synthesis of eicosanoids. When those acids are part of cell membranes, they can convert enzymatically into eicosanoids.
They (particularly EPA) compete with omega-6 fatty acids (e.g., arachidonic acid) for enzymes included in the production of eicosanoids. As a result, a higher intake of omega-3s, contrary to omega-6s, leads to their production with less potent pro-inflammatory effects.
EPA-derived eicosanoids, distinct from those derived from arachidonic acid, exhibit different biological activities. The former generally have milder pro-inflammatory effects, acting as less potent mediators of inflammation compared to the latter. EPA and DHA also act as precursors for specialized pro-resolving mediators, actively resolving inflammation and promoting tissue repair.
These mediators help orchestrate the resolution of inflammation, ensuring that the response is under control and does not become chronic. Omega-3 fatty acids modify the immune response, influencing the activity of immune cells—macrophages, T, and B cells. This is the path to reducing excessive inflammation by promoting a more balanced and regulated immune response.
For the best results, aim to include fatty fish in your diet at least two or three times per week. Whether it is the main dish or incorporated into salads, sandwiches, wraps, and soups – you will have amazing benefits for your health. Of course, prepare fish using healthy cooking methods like grilling, baking, or broiling to retain their natural flavors and nutrients.
Fatty fish is amazing for cardiovascular diseases, as it lowers triglycerides and blood pressure. By reducing joint pain and stiffness, it aids people with rheumatoid arthritis. Omega-3s in fatty fish have a positive influence on inflammatory bowel diseases such as Chron’s disease and ulcerative colitis.
Anti-Inflammatory Foods: Berries
Berries are famous for their potent anti-inflammatory assets due to their high content of antioxidants and other bioactive compounds. They are packed with vitamin C, flavonoids, and anthocyanins, which assist in neutralizing harmful free radicals in the body by soothing inflammations and oxidative stress. Those plant compounds are all polyphenols with high antioxidant properties.
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Flavonoids inhibit inflammatory pathways in the body by holding back the production of pro-inflammatory cytokines and enzymes. The cytokines actually play key roles in initiating and amplifying the inflammatory response, and by inhibiting their production, flavonoids calm inflammation and repair tissues.
Anthocyanins, the pigment that gives berries their vibrant color, inhibit the activity of enzymes involved in the production of pro-inflammatory mediators. This means that they can stop the activity of enzymes responsible for synthesizing pro-inflammatory eicosanoids. The next important mechanism is the modulation of inflammatory signaling pathways.
They synchronize the expression of genes involved in inflammation and immune response by decreasing the production of cytokines and chemokines that tend to cause infections. Inflammatory cytokines play a key role in initiating and magnifying the response, so when anthocyanins inhibit their production, they directly pacify inflammations.
Anthocyanins are potent enough to neutralize reactive oxygen species generated during the inflammatory process. Those species are super reactive molecules that have the ability to damage cells and tissues, which causes stress and inflammation. By scavenging them, anthocyanins protect cells from their harmful effects.
Ellagic acid is one more important polyphenolic compound that has similar anti-inflammatory effects. It inhibits inflammatory pathways and reduces the production of pro-inflammatory molecules, as well.
As noted above, vitamin C is also found in berries. It shelters cells and tissues from oxidative stress provoked by free radicals, boosts immune function, and enhances the body’s defense against infections.
Stimulating the creation and activity of white blood cells – lymphocytes and phagocytes is crucial for fighting pathogens in the body. Adequate intake of vitamin C is chief for sustaining a strong immune system and reducing inflammation.
It is essential in wound healing and tissue repair, too, so it protects against infection and inflammation during the healing process because it promotes the production of collagen. Besides, it boosts iron absorption, which is crucial for healing infections.
Incorporating different berries – blueberries, strawberries, blackberries, raspberries, cranberries, acai berries, blackcurrants, and all the others, in your diet will bring you many benefits. They are the most nutrient-dense when fresh, but making jams and juices with them is also a good idea!
Berries work incredibly well with type 2 diabetes and insulin resistance because they reduce inflammation that triggers them. Having that in mind, they help to reduce the risks of cancer, especially certain types – breast, colon, and prostate.
Anti-Inflammatory Foods: Ginger
Ginger is one of the most popular ingredients in folk medicine, as it soothes inflammations for centuries. It contains some interesting bioactive compounds – gingerol, paradol, and shogaol which stop the production of pro-inflammatory cytokines and enzymes. These compounds regulate some important inflammatory pathways in the body.
Gingerols, in particular, suppresses the synthesis of mediators – prostaglandins and leukotrienes that cause inflammations. By inhibiting the activity of enzymes, ginger limits the production of those molecules.
Ginger’s antioxidant activity counteracts harmful free radicals that damage tissues and lead to inflammation. In addition to its anti-inflammatory powers, ginger has analgesic properties, meaning it can help relieve inflammation-caused pain. Traditionally, it aids digestion, helping with nausea, indigestion, and bloating.
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Because it reduces swelling, ginger helps with arthritis, sore muscles, and period pain. It is simple to add in your diet throughout ginger tea, ginger lemon water, smoothies, ginger shots, or add it to various sweet, and savory dishes.
Anti-Inflammatory Foods: Avocado
Avocado is a superfood and one of the healthiest fat sources to exist. It is plentiful in monosaturated fatty acids, particularly oleic acid popular for its anti-inflammatory effects. Oleic acid regulates anti-infection pathways and gene expression, so consuming them decrease levels of inflammatory markers in the blood.
Avocados contain various polyphenols, including flavonoids, carotenoids, and phenolic acids. All of them are antioxidants, as they neutralize free radicals, lower oxidative stress, and block inflammatory courses. Avocado’s polyphenols are so strong they protect against inflammation-related diseases like diabetes or cancer.
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Avocados are a fine source of vitamin E, too, which protects cells and tissues from oxidative damage and inflammations. It restrains the production of cytokines and enzymes which boost infections.
They are also high in soluble fiber that regulate blood sugar levels, promote satiety, and stimulate good bacteria growth.
Phytosterols are next in line, as they lower cholesterol levels, scale down inflammation in blood vessels, and improves cardiovascular health. All of these facts together make avocados anti-inflammatory ingredient perfect to add to your diet!
Consuming avocado regularly will benefit chronic inflammation linked to different diseases, such as heart disease, arthritis, diabetes, and cancer.
Anti-Inflammatory Foods: Matcha
Matcha is extremely popular these days—drinks or desserts, it is everywhere. Green tea leaves finely ground into powder are not just fancy and super tasty but also abundant in anti-inflammatory bioactive compounds. To be a bit more precise, matcha and green tea originate from the identical plant—Camellia sinesis—but they are grown differently.
Matcha leaves grow in the shade, so they have vibrant colors and loads of chlorophyll and amino acids. Chlorophyll is a green pigment that has antioxidant activity. It helps to neutralize free radicals and has detoxifying properties.
It aids in removing toxins from the body, and chlorophyll directly reduces inflammation. It also has wound-healing effects because it promotes tissue regeneration, soothes infections, and obstructs the growth of harmful bacteria in wounds. By promoting the growth of beneficial bacteria in the gut, chlorophyll alleviates symptoms of inflammatory bowel diseases.
Matcha is abundant in catchins – potent antioxidants with strong anti-inflammatory properties, as they inhibit the production of pro-inflammatory cytokines and enzymes. Like berries, matcha contains polyphenols known for their anti-infection and antioxidant effects. Lastly, amino acid L-theanine reduce stress-induced inflammations by harmonizing the activity of neurotransmitters and immune cells.
Matcha won’t cure any disease but will help relieve chronic inflammation connected with diabetes, cardiovascular diseases, arthritis, and cancer. It promotes overall health and well-being, plus skyrockets the mood.
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