Inflammation in the body is like an ambulance called to the scene of an accident --- it is your body's emergency, short-term response to injury and illness. When it persists too long, however, inflammation can cause illnesses like cancer, Alzheimer's disease and heart disease. Dr. Andrew Weil explains that a diet that helps control and reduce inflammation is absolutely vital to achieving optimum health; consult your own physician before beginning any new diet.
Polyphenols
Eat berries to reduce inflammation in the body. Blackberries, blueberries, raspberries and strawberries all contain polyphenols --- compounds in fruits and vegetables that neutralize the body's inflammatory response and promote healing.
Antioxidants
Foods high in certain antioxidants fight inflammation by combating free radicals, the molecules that cause cell damage. Selenium, carotene and vitamin C are all antioxidants with such anti-inflammatory properties. Sources of these antioxidants include shrimp, cod, tuna, whole grains, Brazil nuts, sweet potato, spinach, apricots, carrots, butternut or winter squash, oranges, kiwifruit, strawberries, mangoes, kidney beans, broccoli and guava.
Omega-3 Fatty Acids
Foods high in omega-3 fatty acids decrease inflammation in the body. Nutrition expert Joy Bauer reports for NBC-TV's "Today" show that omega-3s reduce inflammation by blocking the production of enzymes that destroy cartilage. Foods high in omega-3s include fatty fish like salmon, mackerel and shark. Other good sources are flaxseed oil, walnuts, fresh tuna and eggs from hens fed diets rich in omega-3s.
Choline and Betaine
Choline is an essential nutrient and B vitamin that reduces inflammation in the body. Foods rich in choline include Brussels sprouts, wheat germ, cauliflower and lean meats. Betaine is a metabolic of choline found in spinach, whole wheat and beets.
Oleocanthal
Extra-virgin olive oil contains a component called oleocanthal, which works much like ibuprofen to reduce inflammation in the body. Extra-virgin olive oil also contains monounsaturated fats rich in the antioxidant polyphenol. Cook with olive oil or use it to replace butter on bread.
Quercetin
Quercetin is a flavonoid, or plant pigment, that reduces inflammation in the body. Red grapes, garlic, apples and yellow onions are all good sources of quercetin.
Spices
Spices are a good way to fight inflammation through the diet. Turmeric, a spice commonly used in curry, inhibits body chemicals that cause inflammation. Ginger contains chemicals found in anti-inflammatory medicines and may work in much the same way.
References
- Ask Dr. Weil: Anti-Inflammatory Diet and Tips
- National Institutes of Health: U.S. National Library of Medicine: Polyphenols and Inflammation: Basic Interactions
- Institute for Integrative Health Studies: Anti-Inflammatroy Foods
- The "Today" Show: Fight Arthritis With These Foods
- World's Healthiest Foods: Choline
