It is now known that certain foods possess qualities that can help fight against chronic inflammation making it vital that we include these in our diets. Here are some of the most common ones to make note of.
You may have heard nutritionists talk about reducing inflammation, but what does this mean? We may commonly think of inflammation as something we can see on the outside of our skin when we hurt ourselves or maybe get an insect bite. Inflammation is our body’s natural response in defending itself from infection and injury. However, inflammation that happens internally paints a different picture as it can lead to chronic disease. Stress, sedative behaviour and processed foods can cause inflammation can make this an even greater risk.
Here are our top picks of anti-inflammatory favourites:
Fatty Fish
Fatty fish are a great source of long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA help reduce inflammation, which may otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease. The most common sources are salmon, fresh tuna, mackerel, sardines, anchovies and herring.
We need to be consuming about 1-2 portions a week however some types of fish contain high levels of mercury or other environmental contaminants. Women who are pregnant, planning to become pregnant or breastfeeding should check with their health provider about guidelines.
Turmeric
One of our favourite ingredients in our supplements is turmeric. It contains curcumin which is a powerful anti-inflammatory compound which has been shown to reduce inflammation related to arthritis, diabetes, and other diseases. It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect which is why it is beneficial to supplement. If you wanted to get more in your diet try a turmeric chai latte for a warming evening drink.
Tomatoes
Tomatoes are packed full of goodness including vitamin C and lycopene, an antioxidant with amazing anti-inflammatory properties. Lycopene is known for reducing pro-inflammatory compounds related to several types of cancer. If you cook tomatoes in olive oil (another great anti-inflammatory food) it can help you absorb more of their lycopene as it is a nutrient that’s better absorbed with a source of fat. Tomatoes can be added to many different meals in varying forms from tinned to fresh to sundried.
Mushrooms
Mushrooms may not seem like the obvious anti-inflammatory food as they are not brightly coloured like their counterparts. They contain phenols and other antioxidants that provide anti-inflammatory effects. Mushrooms are also rich in selenium, copper, and all of the B vitamins. Some research has shown that cooking mushrooms reduce their anti-inflammatory compounds so it may be best to eat them raw or lightly cooked. If raw mushrooms do not sound too appealing you can try grating them in a salad, you will hardly notice them!
Berries
Berries are little powerhouses of nutrition bursting with vitamins, minerals and fibre. There are many brightly coloured varieties on the market strawberries, blueberries, raspberries, blackberries cranberries, goji berries, acai berries and mulberries to name but a few! Berries contain antioxidants called anthocyanins which are anti-inflammatory.
The bioactive compounds in berries contain mainly phenolic compounds (phenolic acids, flavonoids, such as anthocyanins and flavonols, and tannins) and ascorbic acid. These compounds, either individually or combined, are responsible for various health benefits of berries, such as the prevention of inflammation disorders, cardiovascular diseases, or protective effects to lower the risk of various cancers. You can buy berries frozen so they can be super easy to add to yoghurt, porridge and pancakes which is a great start to the day.
Walnuts
Walnuts are packed full of antioxidants more so than their nutty cousins. They are in fact the strongest anti-inflammatory food in the nut and legume category. Walnuts are also high in omega 3 giving them a double hit of anti-inflammatory power. You can eat walnuts as a snack whole, paired with fruit and yoghurt or blend them up in your breakfast smoothie.
References
https://pubmed.ncbi.nlm.nih.gov/29494205/ https://pubmed.ncbi.nlm.nih.gov/34199645/ https://pubmed.ncbi.nlm.nih.gov/29209827/ https://pubmed.ncbi.nlm.nih.gov/25150116/ https://pubmed.ncbi.nlm.nih.gov/24512603/ https://pubmed.ncbi.nlm.nih.gov/26501271/
https://pubmed.ncbi.nlm.nih.gov/26088351/ https://pubmed.ncbi.nlm.nih.gov/31010212/ https://pubmed.ncbi.nlm.nih.gov/28129549/ https://pubmed.ncbi.nlm.nih.gov/24262531/ https://pubmed.ncbi.nlm.nih.gov/25505823/ https://www.ncbi.nlm.nih.gov/pubmed/27534138 https://www.ncbi.nlm.nih.gov/pubmed/25747270
