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What is Inflammation? Anti-Inflammatory Foods Explained
Inflammation is a defense mechanism in the body. When the immune system recognizes damaged cells, irritants and harmful pathogens, it begins this inflammatory healing process. It's key to understand that not all inflammation is negative. If anything, it shows that the immune system is doing its job. Chronic inflammation however, is inflammation that lasts months or even years and can be damaging to your body and your overall health and longevity.
For anyone trying to manage chronic inflammation or inflammation-related pain, including arthritis sufferers, diet is one place to start. Lifestyle habits, environmental influences and dietary habits can all contribute to inflammation in the body, and anti inflammatory foods - specific foods that help prevent and reduce inflammation, such as turmeric, dark leafy greens, green tea, berries, onions and pineapple, are one of the most powerful tools to reduce chronic inflammation and lower disease risk. This article looks at acute vs. chronic inflammation, how diet and key nutrients influence the inflammatory process, which whole, nutrient-dense foods may help, and lifestyle tips that can support better long-term health.
What Do We Know About Chronic Inflammation?
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Inflammation is the body's attempt at self-protection to remove harmful stimuli and begin the healing process.
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Inflammation is part of the body's immune response.
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Infections, wounds, and any damage to tissue would not be able to heal without an inflammatory response.
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Chronic inflammation has been linked to several diseases and conditions, including some cancers, heart disease, and rheumatoid arthritis, and anti-inflammatory diets can lower the risk of heart disease.
6 Foods That Target Inflammation in an Anti-Inflammatory Diet
An anti-inflammatory diet focuses on prioritizing whole foods that help lower chronic inflammation while limiting inflammatory foods that can worsen symptoms. But there are also foods that can help prevent and even reverse inflammatory symptoms. By selectively choosing and eliminating certain foods while following an anti-inflammatory eating pattern built around whole foods, you can be one step closer to your pain-free lifestyle. First and foremost, you want to eliminate refined sugars and foods high in sugar, processed foods, fried foods (fast food/take-out), starchy or wheat-heavy foods, processed meats, refined carbohydrates, and added sugars. The Mediterranean diet and DASH-style eating patterns emphasize fruits and can help reduce inflammation. By incorporating more of the following six foods to your diet, along with other strategies recommended by your physician, you can help to relieve the pain caused by chronic inflammation.
1. Turmeric
Curcumin, the main active ingredient in turmeric, is one of its anti-inflammatory compounds and is highly anti-inflammatory. Turmeric is a common ingredient to add into soup, to spice meat, to liven up vegetables and potatoes, or to create teas and lattes, often alongside ginger in anti-inflammatory cooking or drinks.
2. Dark Leafy Greens
Dark leafy greens like kale and spinach contain vitamins A, C, E, and K plus are packed with powerful antioxidants.
3. Green Tea
Green tea is high in EGCG, a powerful antioxidant which reduces inflammation and protects cells from damage. It is recommended to have green tea in the morning instead of coffee.
4. Berries
Berries contain an antioxidant called anthocyanin, which is seen to reduce inflammatory symptoms and boost immune system performance. And it’s not just blueberries. Whether it’s strawberries, raspberries or blackberries, these foods are an excellent anti-inflammatory choice.
5. Onions
Onions are one of the richest natural sources of flavonoids, which are antioxidants that help to reduce the levels of free radicals in the body. Free radicals are unstable atoms that cause high oxidative stress levels in the body. Antioxidants help to stabilize the free radicals, reducing the harm they cause.
6. Pineapple
Pineapples are loaded with phytonutrients and bromelain, which is an anti-inflammatory digestive enzyme.
Foods That Target Inflammation Can Make a Major Difference to Reduce Inflammation
The foods you choose make a huge impact on your overall health, and anti-inflammatory choices like fish such as salmon, nuts, seeds, and extra virgin olive oil can help reduce inflammation. Omega-3 fats in fatty fish are important in an anti-inflammatory diet, and the omega-3s in salmon can help lower inflammation levels. Sodas, red meat, and especially processed meats may increase inflammation and raise the risk of chronic diseases. Always consult with your physician or doctor if you're making major changes in your diet.
Disclaimer: DR-HO'S content is intended for informational purposes only and should not be taken as medical advice. Please consult a certified medical professional for diagnosis and treatment recommendations.
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