Inflammation is medically defined as your body tissue's response to irritation or injury. It is often characterized by swelling, redness and pain. Inflammation underlies many ailments such as inflammatory bowel disease, arthritis, heart disease and cancer. Specific food sources and dietary patterns may be linked to inflammation. Consuming foods such as those rich in omega-3, vegetables and fruits can help reduce inflammation.
Omega-3 Fats, Nuts and Olive Oil
Foods rich in omega-3 essential fatty acids are anti-inflammatory. These nutrients are precursors for anti-inflammatory compounds in the human body. Omega-3 rich foods include salmon, herring, halibut, tuna, sardines, mackerel, flax seeds, soybeans and walnuts. Extra virgin olive oil is a beneficial food that contains monounsaturated fats, also called healthy fats. Extra virgin olive oil is rich in hydroxytyrosol and oleuropein, antioxidant nutrients which may reduce inflammation. Walnuts may also increase adiponectin, an anti-inflammatory chemical in your body that helps decrease cardiovascular-associated inflammation.
Vegetables and Fruits
Phytochemicals are natural chemical compounds in plant sources that offer antioxidant benefits. Flavonoids and carotenoids play an important role in modulating the inflammation process. These phytochemicals are commonly found in vegetables and fruits. They should be consumed in modest amounts to decrease inflammation. Carotenoid-rich foods include sweet potatoes, tomatoes, carrots, apricots, cantaloupe, pumpkin and winter squash. Flavonoid-rich foods include purple grapes, berries, dark leafy vegetables, soybeans, citrus fruits, beets, red wine and tea. Quercetin, a type of flavonoid, may be helpful for reducing inflammation. Onions and apples contain beneficial amounts of quercetin. Pineapples contain bromelain, a powerful anti-inflammatory enzyme.
Spices
Curcumin, commonly found in curry powder, is the orange-yellow ingredient of turmeric. A study published by the "Journal of Clinical Immunology" in 2007 found curcumin to be an effective immune system booster because it reduces compounds that promote inflammation in the human body. Cloves contain rhamnetin and kaempferol, two anti-inflammatory flavonoid phytochemicals. Ginger also contains gingerols, anti-inflammatory compounds that are beneficial for decreasing arthritis inflammation.
References
- "Annals of Nutrition & Metabolism"; Effects of Fat and Fatty Acid Intake on Inflammatory and Immune Responses: A Critical Review; C. Galli and P.C. Calder; September 2009
- "Journal of Clinical Immunology"; Spicing Up of the Immune System by Curcumin; G.C. Jagetia and B.B. Aggarwal; January 2007
- "International Journal of Vitamin and Nutrition Research"; Anti-Inflammatory Effects of Plant-Based Foods and of Their Constituents; B. Watzl; December 2008
