Foods That Reduce Inflammation
What is inflammation? Your immune system becomes activated when your body recognises anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation that, in this situation, protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation becomes a chronic problem. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. Many studies, including one recent one by Harvard University, have shown that components of foods or beverages have anti-inflammatory effects.
Many of them are found in the so-called Mediterranean diet, which emphasises fish, vegetables and olive oil, among other staples.
Mediterranean Diet Benefits
Studies confirm that eating foods commonly part of the Mediterranean diet can do the following:
• Lower blood pressure
• Protect against chronic conditions, ranging from cancer to stroke
• Help arthritis by curbing inflammation
• Benefit your joints as well as your heart
• Lead to weight loss, which can lessen joint pain
Below are key foods from the Mediterranean diet and why they’re so good for joint health.
AVOID:
Avoid foods that can lead to inflammation – processed foods, red meat, processed meats, dairy, alcohol, refined sugars, (soft drink, honey, sugar), caffeine, carbohydrates (bread, pasta, white rice).
FOODS TO FOCUS ON:
Fresh fruits and vegetables - Fruits and vegetables are loaded with antioxidants. These potent chemicals act as the body’s natural defence system, helping to neutralise unstable molecules called free radicals that can damage cells. Research has shown that anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect. Citrus fruits – like oranges, grapefruits and limes – are rich in vitamin C. Research shows getting the right amount of that vitamin aids in preventing inflammation and maintaining healthy joints. Other research suggests eating vitamin K-rich veggies like broccoli, spinach, lettuce, kale and cabbage dramatically reduces inflammatory markers in the blood. Colourful fruits and veggies – the darker or more brilliant the colour, the more antioxidants it has.
Beans/Legumes: Beans are loaded with fibre and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood. In a study published in The Journal of Food Composition and Analysis in 2012, scientists analysed the nutrient content of 10 common bean varieties and identified a host of antioxidant and anti-inflammatory compounds. Beans are also an excellent and inexpensive source of protein and have about 15 grams per cup, which is important for muscle health. Kidney beans, lentils, black beans are some examples.
Nuts and Seeds: Research has shown that people with lower levels of vitamin B6 – found in most nuts – had higher levels of inflammatory markers. Nuts are jam-packed with inflammation-fighting monounsaturated fat.
Eggs
Fish (especially oily fish such as sardines, anchovies, salmon, tuna and other cold-water fish) Research has shown that taking fish oil supplements helps reduce joint swelling and pain, duration of morning stiffness and disease activity among people who have inflammatory conditions such as arthritis.
You can also take a supplement. Studies show that taking 600 to 1,000 mg of fish oil daily eases joint stiffness, tenderness, pain and swelling.
Olive Oil: Olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). It has a a pharmacological action similar to ibuprofen. Regular intake of olive oil dampens the body’s inflammatory processes and reduces pain sensitivity. Extra virgin olive oil goes through less refining and processing, so it retains more nutrients than standard varieties. And it’s not the only oil with health benefits. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has. Dosage – 2-3 tablespoons per day.
Water
Nightshade vegetables, including eggplant, tomatoes, red bell peppers and potatoes, are disease-fighting power¬houses that boast maximum nutrition for minimal calories.
Why not: They also contain solanine, a chemical that has been branded the culprit in arthritis pain. There’s no scientific evidence to suggest that nightshades trigger arthritis flares.
Test it: Some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain. However, many people do report symptom relief when they avoid nightshade vegetables. So, if you notice that your inflammation symptoms flare after eating them, consider eliminating all nightshade vegetables from your diet for a few weeks to see if it makes a difference. Then slowly add them back into your diet to see if symptoms worsen or stay the same.