Inflammation in the body is caused for a variety of reasons, but food is particularly implicated as a primary contributor. In general, certain types of foods are more likely to cause inflammation than others, but it can also be very individual to each person. Diets with high amounts of refined sugars, starches, processed meats, red meats and saturated fat are well known for causing inflammation in the body, according to RD411.com. Instead, foods which are anti-inflammatory should be consumed to combat inflammation.
Cold-Water Fish
Cold-water fish are particularly fatty and rich in omega-3 fatty acids. Omega-3 fats are unsaturated anti-inflammatory fats that provide benefits to cell structure and cell signaling in the body. A study published in the 2009 "Cardiovascular Research" journal reports after supplementation with fish oil, inflammation was suppressed in rats. Omega-3's from fish oil were more effective than omega-3's from flax oil. Cold-water fish include salmon, tuna, mackerel and herring.
Fresh Fruits and Vegetables
Fresh fruits and vegetables are ideal for reducing inflammation due to the amount of antioxidants contained in them. "Fresh" is indicated because as processing occurs for canning or cooking, antioxidants are lost. The antioxidants are what possess the ability to decrease inflammation since they protect healthy cells from damage. Therefore fresher is better. Another benefit of fruits and vegetables is in the fiber they provide. Fiber in the diet assists with decreasing inflammation by maintaining healthy blood sugar levels and maintaining regular and healthy bowel function.
Walnuts
Walnuts prevent inflammation in the diet since they contain omega-3 fatty acids as well as antioxidants. Inflammation is associated with brain disorders such as in dementia and Alzheimer's where walnuts have shown to have a protective effect. The April 2009 "British Journal of Nutrition" assessed the effects of walnut supplementation on aged rats. The rats were given walnuts daily for eight weeks and experienced improvements in cognitive and motor performance due to lessening inflammation.
Red Wine
Red wine contains anti-inflammatory properties due to the content of polyphenol antioxidants. A study in the November 2007 "American Journal of Clinical Nutrition" looked at the anti-inflammatory effects of white wine versus red wine. Both white and red wine had reduced markers of inflammation, but more was seen for red wine likely due to the polyphenol content, according to the researchers' findings. The amount consumed each day was a little more than 1/8 cup.
References
- RD411.com: Anti-Aging Diet
- "Cardiovascular Resesarch"; Fish Oil, but Not Flaxseed oil, Decreases Inflammation and Prevents Pressure Overload-induced Cardiac Dysfunction; Monika K. Duda, et al; 2009
- Pubmed.gov: "British Journal of Nutrition"; Dose-dependent Effects of Walnuts on Motor and Cognitive Function in Aged Rats; LM Willis, et al; 2009
- "The American Journal of Clinical Nutrition"; Down-regulation of Adhesion Molecules and Other Inflammatory Biomarkers After Moderate Wine Consumption in Healthy Women: A Randomized Trial; Emilio Sacanella, et al; 2007
