Inflammation is the way in which your body responds to injury or damage, according to the website Biology Online. It may be acute --- lasting for only a short period of time --- or chronic --- lasting for several months or years, for example, in the case of diseases such as arthritis. While acute inflammation is protective, chronic inflammation plays a role in various health problems including heart disease and cancer. Altering your diet can help fight inflammation.
Cherries
Non-steroidal anti-inflammatory drugs are common treatments for inflammation. However, several studies suggest that cherries may also be beneficial natural anti-inflammatory treatments. In one study published in a 2006 issue of the "Journal of Nutrition," healthy men and women who supplemented their daily diets with 280g of Bing cherries had fewer markers or substances that indicate inflammation in their blood, including C-reactive protein and nitric oxide. In a rat-model study conducted at the University of Michigan, a diet supplemented with tart cherry powder also reduced markers of inflammation.
Soy
Protein-rich soy may also help you to keep inflammation at bay. Soy nuts reduced markers of inflammation in postmenopausal women who had various risk factors for Type 2 diabetes and heart disease, according to a study in the April 2007 issue of the journal "Diabetes Care." The research team from Iran and Harvard suggested that soy's anti-inflammatory powers may be due to its phytoestrogens --- plant estrogens, which mimic the activity of estrogen in the body and are used in hormone replacement therapy.
Red Grapes
Red grapes may also provide protection against inflammation, according to research on the compound resveratrol --- which is found in the skin of grapes and in red wine. In a study published in the August 2009 issue of "The FASEB Journal," mice that were treated with resveratrol were protected against inflammation, while the untreated group was not. When testing the tissue of the mice, researchers discovered that resveratrol prevented the body from producing two molecules that trigger inflammation in the body --- sphingosine kinase and phospholipase D.
Omega-3 Fatty Acids
Omega-3 fatty acids are abundant in fatty fish such as salmon, tuna, herring and sardines. According to the University of Maryland Medical Center, research shows that omega-3 fatty acids can decrease inflammation and lower your risk of diseases such as heart disease, cancer and arthritis. Other good sources of omega-3 include algae, soybeans, flaxseeds and flaxseed oil and walnuts.
References
- Biology Online: Inflammation
- "Scientific American": Inflammation's Newly Recognized Role in Cancer
- American Heart Association: Inflammation, Heart Disease and Stroke
- "The Journal of Nutrition"; Consumption of Bing Sweet Cherries Lowers Circulating Concentrations of Inflammation Markers in Healthy Men and Women; Darshan S. Kelley et al.; Apr. 2006
- MedicalNewsToday: Tart Cherries May Reduce Inflammation, Lower Risk for Type 2 Diabetes
