Purpose of this article:To provide nutrition knowledge and food sources to help prevent the exacerbation of chronic disease as well as enhance overall wellness through evidence-based guidance on anti-inflammatory foods.
What is inflammation?
Simply put, inflammation is the body’s protective response to injury or infection.
So isn’t inflammation a good thing? Well, yes…and no.
When we incur an acute injury like a cut, our body sends immune helper cells to the site of the injury where it inducesacute inflammation. Consequently, this helps begin the healing process of that wound. This process is completely normal and is often termed “innate immunity.” In other words, this is the normal acute inflammatory response which ISwhat we want!
However, when it comes to chronic inflammation, thatIS NOTwhat we want.
Chronic inflammation is triggered by an ongoing stimulus in which the immune helper cells try to do their job of healing. However, this constant stimulation creates MORE cell recruitment, inflammation, and unwanted changes in our cells.
Subsequently, this repetitive cycle leads to increased inflammation in the body and chronic disease risk.
According to theCenters for Disease Control and Prevention (CDC):
- 6 in 10adults in the U.S. have a chronic disease
- 4 in 10 adults have 2 or more chronic diseases
- 7 in 10deaths worldwide are the result of chronic illnesses
These include conditions such as:
- Heart Disease
- Cancer
- Diabetes
- Chronic Lung Disease
- Chronic Kidney Disease
- Alzheimer’s
Factors like stress, poor sleep quality, age, environmental exposure to toxins, and immune dysfunction can all contribute to chronic inflammation. But did you know that food can put our bodies into a chronic inflammatory state?!
Food can either fight or foster inflammation
Research shows that thefood choices we make heavily impact whether or not your body enters into an inflammatory state.
So how do we know which foods are going to cause inflammation and which foods are going to help fight inflammation?
This is where we turn to evidence-based research.
One way we measure inflammation is throughC-Reactive Protein. This is a marker for inflammation that is found in our blood.
Research consistently shows that the following ingredients contribute to increased levels of inflammation in our bodies:
1.Sugar and high-fructose corn syrup
2.Vegetables and seed oils high in omega-6 fatty acids
3.Refined carbohydrates
4.Processed meats
5.Trans fat
Click here to learn more about the Top 5 Foods that Cause Inflammation
10 anti-inflammatory foods
Now that we have defined what inflammation is and discussed factors that contribute to inflammation, here are10 powerful foods you can incorporate into your diet to fight inflammation!
1. Avocados
Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.
Avocados contain a significant amount of heart-healthy monounsaturated fatty acids (MUFAs), antioxidants, fiber, potassium, and B-vitamins.
Vitamins C and E are two antioxidants found in avocados that promote heart health by slowing the rate of LDL, otherwise known as “bad” cholesterol, oxidation.
Additionally,research shows that avocados’ potassium and luteincontent may help promote normal blood pressure and help to control oxidative and inflammatory stress.
Here are a few great ways you can add avocado into your diet!
- Use as a spread or a mayonnaise substitute on a sandwich
- Create a delicious guacamole dip forcrackersor veggie sticks
- Add sliced avocado on top of a healthy egg omelet or scramble
- Enjoy as a decadentavocado mousse dessert
2. Beets
Beets contain a naturally occurring pigment calledbetaninwhich gives beets theirbrilliant red color!
A 2016 study found that beetroot and beetroot juice were both were “effective in improving blood pressure, endothelial function, and systemic inflammation. Certainly, this makes them a highly anti-inflammatory food!
Additionally, beets may improve joint discomfort associated with osteoarthritis.
Beet Tip!Due to the fact that betanin concentration is diminished when exposed to heat, lightly steam your beets for about 15 minutes to get the most anti-inflammatory benefits!
3. Berries
Berries like blueberries, blackberries, and raspberries are rich in anthocyanins. This is the phytochemical that gives these berries their deep red, purple, and violet pigments.
Further, anthocyanins reduce inflammationthroughinhibiting nuclear factor-kappaB activation and increasing the PPAR-γ gene.
A 2019 study publishedin theAmerican Journal of Clinical Nutritionshowed that eating 1 cup (150g) of blueberries daily reduced the risk of cardiovascular disease by up to 15%!
Additionally, other benefits associated with berry consumption include a reduction in cancer risk, cognitive decline, dementia, heart disease, blood sugar, and cholesterol.
Berry Tips:
- Include fresh and frozen berries into your diet to maximize intake
- Purchase produce in season for optimal nutritional value
- Wash berries just before serving to retain freshness
4. Green Tea
Green tea contains antioxidant compounds called catechins. EGCG (Epigallocatechin-3-gallate) is the major and most active component.
EGCG reduces inflammation by decreasing pro-inflammatory cytokines and oxidative stress caused by free radicals.
Green Tea Tip! To optimize health benefits, brew tea at lower temperatures, between 160-180 degrees F and then steep for 1-4 minutes (Note: Boiling water is 212 degrees F). Above all, steeping green tea at too high of a temperate or for too long can produce an unwanted bitter taste.
Want to up your antioxidant intake even more?!Try matcha powder! Matcha powder is created by grinding green tea leaves into powder. Consumption of the entire leaf itself results in more potent effects, consequently making this a powerhouse anti-inflammatory food.
5. Extra Virgin Olive Oil (EVOO)
Olive oil is rich in:
- the monounsaturated fat oleic acid
- the anti-inflammatory antioxidant oleocanthal
- vitamins E and K
This certainly makes it an excellent anti-inflammatory food.
Research suggests:
- Oleic acid found in olive oil was inversely associated with inflammatory markers such as CRP.
- Likewise oleocanthal contains similar anti-inflammatory properties to ibuprofen.
- The Mediterranean diet, characterized by increased consumption of olive oil, is associated with a reduction in CRP and overall inflammation.
Olive Oil Tip: When choosing olive oil, be sure to opt for extra-virgin, or cold-pressed, olive oil. Extra virgin olive oil is theleast processed. As a result, it contains a more pleasant taste. Most importantly, it contains the highest amount of antioxidants, vitamins, and polyphenols.
6. Onions
A staple vegetable consumed worldwide, onions are packed with anti-inflammatory properties.
Onions contain an anti-inflammatory flavonoid called quercetin.
According to the Arthritis Foundation, quercetin reduces inflammation. It does this, for instance, by:
- Inhibiting inflammation-causing leukotrienes, prostaglandins and histamines in osteoarthritis (OA) and rheumatoid arthritis (RA),
- Reducing heart disease risk by lowering low-density lipoprotein (LDL) or “bad” cholesterol,
- Helping prevent the progression of cancer.
Onion Tip!When cooking with red onions, aim to remove as little of the outer layer as possible to best retain its quercetin and antioxidant components.
7. Spinach
Spinach is rich in the anti-inflammatory antioxidant Lutein.
The Research:
- A 2017 study published inAtherosclerosisfound that lutein decreased chronic inflammation found in Coronary Artery Diseases (CAD) patients by decreasing the pro-inflammatory cytokine Interleukin 6 (IL-6).
- Further, a 2018 study found that lutein bioavailability is affected by temperature and heating times. Specifically, they found that cooking spinach at higher temperatures decreased its lutein concentration.
Spinach Tip! Lutein is a fat-soluble antioxidant. In order to get the most health benefits from you spinach and increase bioavailability, be sure to pair this leafy green with a healthy fat. For example, you can use olive oil or a whole egg.
8. Turmeric + Black Pepper
Turmeric is commonly referred to as the “golden spice”. Moreover, it is known for its anti-inflammatory, antioxidant, and anti-carcinogenic properties.
The main active ingredient found in turmeric that gives it its anti-inflammatory effects is curcumin.
Studies show that curcumin can aid in fighting chronic inflammation in the body by suppressing inflammatory molecules and can subsequently reduce osteoarthritis, general pain, and depression symptoms.
However, curcumin is not well absorbed by the body on its own.
Turmeric Tip! Pair turmeric with black pepper. This is because it contains a bioactive ingredient called piperine that increases curcumin absorption by up to 2000%!
9. Walnuts
Walnuts contain the omega 3 fatty-acid Alpha-Linolenic Acid (ALA). Consequently, this promotes heart health through the reduction of artery blocking cholesterol.
Overall, ALA is particularly beneficial for cardiovascular health.
Here are some great ways to add walnuts to your diet for example:
- Add chopped walnuts to a green salad
- Toss a small handful of walnuts in a Ziplock bag to enjoy as an on-the-go snack
- Serve walnuts on top of yogurt or oatmeal for a delicious crunch
- Add walnuts into a homemade granola
- Use crushed walnuts as a coating for chicken or fish
10. Wild-Caught Salmon
Wild-caught salmon is an excellent source of:
- protein
- vitamin D
- vitamin B12
- omega- 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
Omega-3 fatty acids decrease, for example:
- C-reactive protein (CRP) levels in the body
- concentrations of pro-inflammatory cytokines
- the synthesis of triglycerides which contribute to high cardiovascular disease risk
The American Heart Associationrecommendsconsuming 2 servings of fish (particularly fatty fish) per week. For example, a serving is 3.5 ounces cooked or about ¾ cup of flaked fish.
The anti-inflammatory diet action plan
It’s important to remember that just one meal won’t make you healthy or unhealthy. That is to say, no single food or ingredient will make you healthy or unhealthy. Instead, it is your entire diet and the foods you choose to consume on a consistent and regular basis that will ultimately determine your overall state of health.
Not sure of where to start?! Here is my…
Beginner’s guide to an anti-inflammatory diet:
- Incorporate anti-inflammatory foods, like the ones listed above, regularly into your diet
- Aim for your meals to be composed of predominantly plants. For instance ~3⁄4 of your plate, with ~¼ coming from high-quality animal sources
- Include a wide variety of plant foods and colors in your weekly intake. In other words, eat the rainbow of colors!
- Choose fresh and whole foods that are full of nutritional value and packed with antioxidants
- Reduce your intake of processed foods & drinks containing chemicals and/or artificial ingredients
Jasmine El Nabli MS, RDN
Creating healthy eating and lifestyle habits without the right tools, skills, and knowledge is often seen as a daunting task, but that’s where I come in. I am here to show you that becoming the happiest and healthiest version of yourself can be done!
Through a whole-body approach and scientific research, I empower and educate individuals on how to implement small changes into their daily life. These changes, in turn, lead to sustainable and lifelong healthy habits.
