Inflammation is a condition used to describe a biological response of vascular tissue to infectious pathogens, skin and internal irritation, and cellular damage. Common causes of inflammation include arthritis, insect bites, burns, frostbite and allergies. Although inflammation is intended as a restorative immune response delivered by the body, it can lead to tissue damage, chronic pain and hardening of the arteries. Several types of over-the-counter and prescription medications are aimed at treating inflammation, but the possibility of mild-to-severe side effects may influence people to treat their inflammation in a more natural manner by adding certain foods to their diet.
Foods High in Omega-3 Fatty Acids
Oily fish and other foods high in omega-3 fatty acids can help reduce inflammation. According to researcher Jerrold Olefsky and associates at the University of California at San Diego, founds high in omega-3 fatty acids can help reduce inflammation. In their research, they found that a specific protein receptor, GPR120, is a major culprit in triggering inflammation pathways associated with obesity and diabetes. The protein receptor GPR120 binds to omega-3 fatty acids, significantly reducing inflammation. The University of Maryland Medical Center states that fish high in omega-3 fatty acids include salmon, sardines, smelt, shard and anchovies. Other sources include flaxseed, soybeans, pumpkin seeds and pumpkin oil, and walnuts.
Foods High in Vitamin C
Foods high in vitamin C can help reduce inflammation. According to professor emeritus Gladys Block, of the University of California, vitamin C plays a direct role in eliminating inflammation. Vitamin C lowers the levels of a specific protein, known as C-reactive protein. CRP is a strong biomarker of inflammation that is most often linked to both heart disease and diabetes. People with high levels of CRP can benefit the most by eating foods rich in vitamin C. According to Dole.com, foods high in vitamin C include oranges, kiwi, grapefruit, strawberries, papaya, apricot and cantaloupe.
Tumeric and Pineapple
Turmeric and pineapple may also help in reducing inflammation. According to Dr. Gene Bruno and Dr. Art Presser from the American Academy of Nutrition, turmeric, a bright yellow spice used in Eastern cuisine, contains high levels of curcuminoids, which help prevent inflammation. The curcuminoids in turmeric reduce inflammation because they inhibit 5-lipo-oxygenase and cyclo-oxygenase. Cyclo-oxygenase inhibitors are the active ingredient found in most over-the-counter nonsteroidal anti-inflammatory medications such as ibuprofen. Pineapple may help reduce inflammation because it contains the enzyme bromelain. Bromelain has shown to be significantly effective in reducing several types of inflammation, including inflammation after surgery, inflammation of the veins, inflammation from rheumatoid arthritis and inflammation of the sinuses.
References
- "Science" Magazine: How Fish Oil Fights Inflammation
- ScienceDaily: Vitamin C Lowers Levels of Inflammation Biomarker Considered Predictor of Heart Disease
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Dole: Vitamin C Foods
- Huntington College of Health Sciences: Herbal COX-2 Inhibitors: A Natural Alternative
