What Are Anti-Inflammatory Foods?

Inflammation contributes to a lot of health concerns. Leaving a lot of people to wonder “do anti-inflammatory diets work?” Good news, there is evidence that anti-inflammation foods can help combat inflammation in your body. In this post we share what foods are anti-inflammatory (beverages too) and how to eat an anti-inflammation diet (i.e. what an anti-inflammatory diet consists of).

But first, we’ll briefly touch on defining inflammation and its link to common health conditions. To we see why we want to select foods with anti-inflammatory properties.

What is Inflammation?

Acute inflammation is a protective immune measure in the body for repair and regeneration. In other words, it’s a good thing. On the other hand, chronic inflammation slowly damages our physiology and contributes to aging. Chronic inflammation increases health problems such as diabetes, rheumatoid arthritis, CVD, and neurodegenerative diseases. It’s chronic inflammation that is associated with diet and environmental factors.

Key Anti-Inflammatory Components:

Omega 3

Omega 3 fatty acids have anti-inflammatory and anti-carcinogenic properties. The active forms of this amazing fatty acid, called EPA and DHA, are found in fatty fish. Fish oil and algae-based supplements also contain the active forms of omega-3 that our body uses. The precursors to the active forms of omega-3 are found in nuts and seeds. As such, it’s a great idea to include nuts and seeds (and their butters) in your weekly, if not daily, eating habits.  

Whole Grains

Frequent spikes and crashes in blood sugar contributes to inflammation. Whole grains have a lower glycemic index which helps to regulate blood glucose levels and, thus, decrease inflammation. They are also a good source of fibre which helps to lower inflammation in its own right. Choose whole grains such as steel-cut oats, brown rice, and whole grain whole wheat as your staple grains.

Polyphenols

Polyphenols have both anti-oxidative effects and anti-inflammatory properties. These plant-based nutrients have been shown to be protective for heart health and type 2 diabetes. They are abundant in fruits and vegetables such as apples, berries, citrus fruits, plums, and broccoli. More research needs to be done; however, it appears that they are more effective when consumed as vegetables/fruit rather than as supplements. Polyphenols are just one reason to make sure you’re getting your 6+ servings of veggies and/or fruit every day.

Polyphenols are found in cocoa, tea, coffee. Yay!

Turmeric, rosemary, and sage also contain polyphenols. Experiment with recipes that include these tasty ingredients.

Flavanols

Flavanols are another important compound. They are found in cocoa, tea, apples, and broad beans. There is evidence that they help to lower blood pressure, cholesterol, and help to modulate energy metabolism.

Antioxidants

Beta Carotene, vitamin E, and vitamin C are antioxidants that are found in vegetables, fruit, and legumes (beans/lentils). They are associated with lower levels of inflammation. Vitamin E and Vitamin C work synergistically to prevent oxidation of blood lipids which is a main contributing factor to atherosclerosis (artery stiffening). Try adding some great vitamin E sources, such as chickpeas or fava beans to a salad tossed with a lemon juice and olive oil dressing to get these synergistic benefits.

Red Wine

Yes, it’s true, studies have found that red wine does play a role in decreasing inflammation. The compound resveratrol, in red wine, inhibits pro-inflammatory responses. Although it’s associated with reduced heart health risk, this beneficial effect is with moderate consumption of red wine and only recommended for those who already consume alcohol. A tasty non-alcoholic alternative to consider is grape juice.

Anti-Inflammatory Mediterranean Diet:

If you’re looking for a specific style of eating that incorporates all these anti-inflammatory foods, consider the Mediterranean diet. There is scientific evidence that it’s associated with decreased inflammation.

Alexandra’s Thoughts:

As the saying goes, you cannot change the past, you can only take steps today to change your future, the same goes with your eating habits. While I am labelling it an “anti-inflammatory” diet, I prefer to think of it as creating a holistic eating regime that involves foods chocked full of antioxidants and anti-inflammatory properties that help protect against disease and aging. Another great reason to keep eating your fruits and veggies.

Kristen’s Thoughts:

The more we learn about the underlying causes of health concerns, such as heart disease and type 2 diabetes, the more reasons we have for eating foods that traditional cultures have relied on for generations – veggies, fruit, nuts and seeds, fish, beans/lentils, and minimally processed grains. Add in some herbs and spices. Enjoy good quality chocolate, coffee, tea, and red wine. Sounds deliciously healthy to me!

Get a delicious, anti-inflammatory recipe here: Fish tacos

Co-Author: amazing student Alexandra.

Photo by Nathan Dumlao on Unsplash