Foods that Fight Inflammation

What is inflammation?

Your body’s  immune system is a wonderful, yet complex, machine, protecting you from a universe of constantly evolving microbes, toxic or allergenic substances. When your immune system is triggered by harmful stimuli (pathogens, irritants), a set of automatic processes are triggered that create a condition known as ‘inflammation’.  Inflammation is a normal body function to eliminate the cause of cell injury and initiate tissue repair. Inflammation can be classified as either acute or chronic.
 

Acute inflammation is a normal and healthy response to healing an injury or preventing an infection. In contrast, prolonged inflammation, known as chronic inflammation, occurs over longer periods of time and can be debilitating, hindering your body’s ability to heal itself. Some examples of inflammatory disorders include: Atherosclerosis, acne, asthma, autoimmune diseases, rheumatoid arthritis as well as some eye conditions such as macular degeneration, dry eye and uveitis.
 

What is an ‘anti-inflammatory’ diet?

An anti-inflammatory diet can possibly help you dampen the body’s chronic inflammatory response. By eating foods rich in phytochemical compounds that have anti-inflammatory properties, you can keep your immune system in balance and facilitate health and well-being.
 

Certain foods increase the body’s inflammatory response while other foods do the opposite. Omega-3 and omega-6 are two essential fatty acids important to the balance of inflammatory response. Omega–3’s are building blocks for a number of anti–inflammatory compounds. Foods high in omega–3 fatty acids include oily, cold water fish like mackerel, salmon and black cod. Other products high in omega-3’s include flaxseed oil, fish oil, oysters, soybeans and chia seeds.
 

Omega–6 fatty acids are the bad players. They cause an inflammatory response and you should reduce your intake of omega-6 rich foods such as corn, safflower and peanut oils, and processed or refined foods. The current recommendation is a 4:1 ratio of omega-3/omega-6.
 

Top anti-inflammatory foods

• Green leafy vegetables
• Bok Choy
• Celery
• Beets
• Broccoli
• Blueberries
• Pineapplie
• Salmon
• Walnuts
• Coconut oil
• Chia seeds
• Flaxseeds
• Tumeric
• Ginger

Culinary herbs and spices contain a vast array of powerful compounds many which have anti–inflammatory properties. For example, Turmeric is known for its powerful anti-inflammatory and anti-oxidant properties and is found in tandoori and curry powders. Ginger root has both anti–inflammatory and anti–nausea properties. Oregano, basil and rosemary are delicious anti–inflammatory herbs. Garlic and onions contain the phytonutrients allicin and quercetin which have immunity boosting properties.

Antioxidants protect the body from the inflammatory effects of free radicals. Colorful foods like berries and peppers, as well as kale, beets and green tea are all excellent sources of antioxidants.

Food high in fiber helps to minimize the inflammatory response that can occur following a rapid increase or decrease in blood sugar levels. Foods high in fiber include raspberries, beans, legumes, vegetables and cinnamon.