Inflammation is largely caused by the
foods we put in our bodies. Consuming highly processed canned, frozen and
bagged foods are foreign to the natural flora of our bodies and so the body
naturally fights against the products in these foods (as a part of the immune
response), leading to high levels of inflammation. Effects of chronic
inflammation can range from heart disease to dementia, to cancer and arthritis.
Most autoimmune diseases like inflammatory bowel disease are linked to
excessive inflammation in the body.
The good news is that you can control
the level of inflammation in your body by simply changing the way you eat.
Getting regular sleep, eating well, quitting smoking, reducing alcohol intake
(or quitting altogether), stressing less and engaging in regular exercise will
all help make a difference.
Here is a list of 12 amazing foods
that help combat inflammation in the body:
(1) Papaya
Papaya contains the enzymes ‘papain’
and ‘chymopapain’ which help reduce inflammation in the body (and also
improve digestion). Papaya has powerful antioxidants like beta-carotene and
vitamins C and E which combat free radicals in the body that trigger inflammation-related
diseases.
(2) Avocado
Avocados are polyhydroxylated fatty
alcohols (PFAs). PFAs are mostly present in seaweeds and other ocean plants,
and are extremely rare in land plants, so this makes the avocado very unusual
in this respect. The PFAs and phytosterols in avocados provide our bodies with
anti-inflammatory benefits which help fight a variety of diseases.
Particularly, avocado’s phytosterols prevent pro-inflammatory prostaglandin E2
synthesis by the connective tissue (and thus reducing inflammation in the
joints of individuals experiencing arthritis and gout.
(3) Cranberries
Cranberries contain important
anti-inflammatory phytonutrients that protect the cardiovascular system and
prevent hardening of the arteries. They also prevent inflammation-associated
diseases of the urinary tract (urinary tract infections), stomach (ulcers), and
mouth (gingivitis).
(4) Broccoli
Broccoli is an incredible
anti-inflammatory food, thanks to it’s abundant sulforaphane compounds which
help the body get rid of potentially carcinogenic compounds (a cause of a
highly inflamed body) and relieve inflammation and oxidative stress. It is also
very high in vitamin C which is another powerful anti-inflammatory agent which
cuts the levels of inflammation markers by up to 45%!
(5) Red Cabbage
If we do not ingest anti-inflammatory
foods, our body cannot regulate the inflammation in our body we acquire from
stress and the environment, as well as highly processed foods, wheat, and
animal products. Anthocyanins found in red cabbage have been researched
numerous times and time and time again they have been found to be one of the
best anti-inflammatory vegetables out there!
(6) Hemp seeds
Raw hemp seeds contain an ideal ratio
of omega’s 3 and 6. Omega-6 fats contain GLA which works in the body as an
anti-inflammatory, decreasing inflammation and helping people suffering from
things like asthma, arthritis and other body pain associated from exercising or
being bruised. This healthy fat also improves the health of our skin and
inhibits cancer cell growth.
(7) Blueberries
Inflammation and damage by free
radicals have been linked with pretty much every disease we witness today. Many
studies have found that blueberries prevent oxidative stress and inflammation.
Blueberries help increase natural killer cell activity which help eradicate
free radicals and fight disease. As well, they promote the production of
anti-inflammatory cytokines in the body which leaves us with lower levels of
inflammation and thus reduced chance of falling ill.
(8) Chia seeds
Many arthritis sufferers have
reported reduced inflammation associated pain after just a few weeks of taking
chia seeds. They contain important omega-3 fatty acids which are converted to
prostagladins which have pain relieving and anti-inflammatory effects. Chia
seeds are also a great source of antioxidants (they contain more than
blueberries!), and antioxidants help keep the body healthy and reduce pain
arising from inflammation in the body.
(9) Ginger
Ginger contains potent
anti-inflammatory compounds called gingerols which inhibit the production of
nitric oxide (which naturally forms potent and very damaging free radicals
called peroxynitrites). Ginger has also been found to suppress pro-inflammatory
compounds like cytokines produced by synoviocytes, chrondrocytes and
leukocytes, and thus making our immune system and joints stronger.
(10) Walnuts
Walnuts contain omega-3 fatty acids,
phytonutrients (tannins, phenolic acids and flavonoids), quinones and other
anti-inflammatory nutrients. Consuming walnuts has been linked to decreased
markers for blood vessel inflammation (reduced C-reactive protein) for those at
risk for heart disease. Including walnuts as a part of your diet will ensure
you gain these benefits.
(11) Turmeric
Turmeric, if you haven’t already
heard, is one of the best anti-inflammatory foods out there! Thanks to the
active ingredient, curcumin, this root can inhibit the activity and synthesis
of COX-2 and 5-LOX, two important enzymes involved in the inflammatory
response. One study found that osteoarthritis patients had significantly
reduced pain and increased mobility when taking just 200 mg of curcumin per day
(the control group with no curcumin had no significant improvements). Curcumin
has also been found to block inflammatory pathways, and thus prevents proteins
from triggering pain and swelling.
(12) Celery
A specific nutrient in celery, called
“luteolin”, is particularly effective against inflammation and cancer. This
compound is found in smaller amounts in peppers, parsley, thyme, basil and
peppermint. It is a biofalvonoid which means that it has double the antioxidant
properties of vitamin C! Luteolin essentially prevents the inflammatory pathway
in the brain to get switched on, and thus helps reduce the amount of
inflammatory responses triggered in the body.
