Anti-inflammatory

See also : inflammatory diseases

Research suggests that people with a high intake of vegetables, fruits, whole grains, nuts, seeds, healthy oils and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.

The anti-inflammatory diet is an eating plan designed to reduce chronic inflammation, a key factor in a host of health problems and several major diseases.

Uses for the Anti-Inflammatory Diet

In chronic inflammation, the immune system continually releases chemicals that are typically responsible for combating harmful substances like viruses and bacteria. Often resulting from lifestyle factors like stress and lack of exercise, chronic inflammation occurs even when there are no foreign invaders to fight off.

Since nutrition can also influence inflammation, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent or treat the following conditions:

• allergies
• Alzheimer's disease
• asthma
• cancer
• diabetes
• heart disease
• inflammatory bowel disease (such as ulcerative colitis and Crohn's disease)
• irritable bowel syndrome
• stroke

Foods to Include in the Anti-Inflammatory Diet

Research suggests that people with a high intake of vegetables, fruits, whole grains, nuts, seeds, healthy oils and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.

• Foods high in antioxidants include: berries, cherries, apples, artichokes, dark green leafy vegetables (such as kale, spinach, and collard greens), sweet potatoes, broccoli, nuts (such as pistachios, almonds, and pecans), beans, whole grains (especially oats), dark chocolate
• Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory.
• Foods high in omega-3 fatty acids include: oily fish (such as salmon, herring, mackerel, sardines and tuna), flaxseed, walnuts, omega-3-fortified foods (including eggs and milk)
• Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders.
• Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.
• Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
• The flavonoids in Green Tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.
• papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.
• blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
• The monounsaturated fats in Olive Oil are turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
• Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.
• Sweet potato it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
• saponin : Saponins have hemolytic, expectorative, anti-inflammatory and immune-stimulating activity. Beyond that, saponins demonstrate antimicrobial properties particularly against fungi and additionally against bacteria and protozoa.
• The resin secreted by the guggul tree are found to have anti-inflammatory and cholesterol-lowering effects.
• anti-inflammatory compounds in boswellia called boswellic acids were found to deter the formation of enzymes that can lead to inflammatory disorders such as bronchial asthma, rheumatoid arthritis, Crohn’s disease and ulcerative colitis.
• Holy basil oil is found to possess anti-inflammatory, antioxidant and other medicinal properties that are effective against arthritis, diabetes, high cholesterol, peptic ulcers as well as chemotherapy and radiation poisoning.
• neem oil is used in Ayurvedic medicine to calm inflammatory skin conditions, joint pains and muscle aches. Extracts of neem leaves and seeds have also demonstrated anti-fungal, antibacterial, anti-diabetic and anti-viral properties in various studies.
• Aloe Vera‘s anti-inflammatory properties work internally as well. When ingested, aloe cools inflammation in the digestive tract such as in the case of peptic ulcers, and it may also be beneficial for other inflammatory conditions.
• the strong anti-inflammatory compounds found in licorice root have been found to be effective against coughs, colds, mouth ulcers, peptic ulcers and even chronic hepatitis infection.
• Saw Palmetto shows promising anti-inflammatory activity against the enlargement of the prostate gland in men.
• feverfew : this anti-inflammatory herb can help to lower fever, and it’s also effective in reducing the severity and frequency of headaches and migraines.
• the bark of slippery elm has been used to address a wide range of health concerns, such as cough, sore throat, irritable bowel syndrome, gastritis, arthritis as well as other inflammatory conditions.
• Astaxanthin is a red pigment found in different strains of algae, phytoplankton and plants. The substance is known to be the most potent known antioxidant, it has a natural and scientifically proven anti-inflammatory ability.
• a natural enzyme supplement, known as serrapeptase offers help for allergies, asthma, arthritis, MS, and other inflammatory diseases.
• Camu camu may fight inflammation and oxidative stress.
• Boswellia is a tree resin that has traditionally been used in India to treat rheumatism, ulcers and skin disorders. Research shows it has anti-inflammatory activity.
• The active constiuents of chamomile have anti-inflammatory properties.
• olives are rich in anti-inflammatory ingredients called hydroxytyrosol and oleocanthal. In 2005, a study conducted by Monell Chemical Senses Center found these two compounds to have anti-inflammatory effects.
• the power of 3 natural extracts : white tea, Witch Hazel and rose stops destructive inflammation, fights cancer and prevents aging.

Foods to Avoid in the Anti-Inflammatory Diet

Omega-6 fatty acids (a type of essential fatty acid found in a wide range of foods) are known to increase the body's production of inflammatory chemicals. Since omega-6 fatty acids help maintain bone health, regulate metabolism and promote brain function, you shouldn't cut them out of your diet altogether. However, it's important to balance your intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation in check.

Foods high in omega-6 fatty acids include:

• meat
• dairy products (such as milk, cheese, butter, and ice cream)
• margarine
• vegetable oils (such as corn, safflower, soybean, peanut, grapeseed and cottonseed oil)
• Additionally, studies show that a high intake of refined grains (such as those found in white bread and many processed foods) may rev up inflammation.