Inflammation is the body's immune response to foreign invaders that have entered the body. Although inflammation from time to time is normal, chronic inflammation can damage healthy cells and might increase the risk for disease and illness. Research suggests that incorporating certain foods into your diet might help combat inflammation.
Soy Foods
Increasing your intake of soy protein rich foods, such as tofu, soy protein powder, soy nuts and soy milk, might be effective for reducing inflammation, according to a study conducted by researchers from Isfahan University of Medical Sciences in Iran. They discovered that postmenopausal women following a soy protein or soy nut diet for eight weeks experienced decreases in interleukin-18, a protein that increases inflammation in the body, according to research published in the April 2007 issue of the journal "Diabetes Care."
Dietary Fiber
Researchers from the National Center for Chronic Disease Prevention and Health Promotion examined the impact of dietary fiber consumption on C-reactive protein, which causes inflammation associated with heart disease. They reported in the May 2004 issue of the "Journal of Nutrition," that participants with the highest intake of dietary fiber had the lowest C-reactive protein levels compared to those with the lowest intake of dietary fiber. Good sources of fiber include oatmeal, apples, brown rice and whole wheat bread.
Dark Chocolate
Eating small doses of dark chocolate might reduce inflammation, according to a study conducted by researchers from Catholic University in Italy. Scientists found that subjects consuming 20 g of dark chocolate every three days for one year had lower C-reactive protein levels compared to non-consumers. Dark chocolate contains high levels of flavonoids, antioxidants that might be responsible for the results, according to the October 2008 issue of the "Journal of Nutrition."
Omega-3s
Autoimmune diseases, such as rheumatoid arthritis, lupus and Crohn's disease significantly increase inflammation in the body. Scientists from the Center for Genetics reviewed the literature regarding the effects of omega-3 fatty acids on inflammation in individuals with autoimmune diseases. They concluded that omega-3 fatty acid consumption is effective for reducing cytokines and interleukin-1, both pro-inflammatory proteins, according to the August 2002 issue of the "Journal of the American College of Nutrition." Omega-3 rich foods include salmon, sardines, tuna, walnuts and halibut.
References
- "Diabetes Care"; Soy Consumption, Markers of Inflammation, and Endothelial Function: a Cross Over Study In Postmenopausal Women with the Metabolic Syndrome; L. Azadbakht et al.; April 2007
- "Journal of Nutrition"; Dietary Fiber and C-Reactive Protein: Findings From National Health and Nutrition Examination Survey Data; U.A. Ajani et al.; May 2004
- "Journal of Nutrition"; Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population; R. Giuseppe et al.; October 2008
- "Journal of the American College of Nutrition"; Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases; A.P. Simopoulos; 2002
Member Comments