What is Inflammation?
Inflammation is what happens when your body is actively trying to fight against infections, injuries, and various toxins to facilitate healing. This normally occurs when a foreign or external object or substance is causing cellular damage which forces your body to release chemicals that would activate your immune system.
When that happens, the body releases antibodies and proteins while also increasing blood flow to the affected area. This process is temporary and normally doesn’t last longer than a few hours to a few days, depending on the scale of injury or disease.
Inflammation, or in this case acute inflammation is a necessary part of life. However, this process of self-preservation becomes harmful when it’s persistent. This is what is called chronic inflammation, and many experts link it to almost every disease known to man.
What Causes Chronic Inflammation?
There is still no sure answer as to what exactly makes an inflammatory response linger long enough to be chronic, but studies show that the following can contribute to this condition:
- Untreated infections or injuries
- A pre-existing autoimmune disorder (when the immune system attacks healthy tissue)
- Prolonged exposure to allergens, irritants, and pollution
- Smoking
- Excessive alcohol intake
- Obesity
- Chronic stress
What Happens When You Don’t Treat Chronic Inflammation?
If left unchecked, chronic inflammation can start damaging healthy cells, tissues, and eventually even the organs themselves. Over time, this can lead to several diseases including cancer, type 2 diabetes, obesity, asthma, rheumatoid arthritis, dementia, and cancer.
There are many ways to treat chronic inflammation. The conventional methods include taking nonsteroidal anti-inflammatory drugs or NSAIDs, steroids, and a few supplements based off ingredients known to exhibit anti-inflammatory benefits. However, it should be said that some of these can either cause health complications and side effects. Some medications and supplements, in particular, may cause more harm than good.
To avoid unwanted side effects, the best way to beat chronic inflammation is by incorporating anti-inflammatory foods in your diet.
The 7 Best Anti-Inflammatory Foods You Can Eat
Brussel Sprouts
Brussel sprouts are cruciferous vegetables that look like tiny cabbages and closely related to kale, mustard greens, and cauliflower. They are often included as a side dish or part of the main course.
They are nutrient dense, low-calorie, high fiber, and rich in different vitamins and minerals. They also contain powerful antioxidants that helps lower the risks of chronic disease. Some studies also agree that these antioxidants can help protect the body against cancer.
More than its cancer-fighting properties, the antioxidants found in Brussels sprouts are also linked to anti-inflammatory properties. In fact, several studies show that high intake of cruciferous vegetables are linked to lower levels of inflammation.
Kaempferol, the main antioxidant found in Brussels sprouts, is described as having especially potent anti-inflammatory properties.
Broccoli
It’s no secret that broccoli is healthy and packed with a lot of vitamins and minerals as well as a good amount of antioxidants. Broccoli is also high in fiber, making it filling as well as good for digestion. Its high fiber content also makes the vegetable a must for those who are trying to lose weight.
Like Brussels sprouts, broccoli is also a cruciferous vegetable. Because they’re of the same type, broccoli shares a lot of the healthy things about Brussels sprouts including its potent anti-inflammatory properties.
Researchers suggest eating broccoli can help lower the risks of various diseases such as heart disease and cancer. Its main antioxidant sulforaphane possesses anti-inflammatory properties and has been demonstrated to reduce cytokines and NF-kB, compounds that trigger inflammation.
Berries
The most common berries are strawberries, blueberries, raspberries, and blackberries. Berries are packed with vitamins, minerals, and fiber. They also contain a lot of antioxidant potential due to its anthocyanin content. Anthocyanins are compounds that have been shown to have anti-inflammatory effects, thereby helping reduce the risk of disease, especially heart disease.
Because of their antioxidant and anti-inflammatory properties, many supplement formulas often include berry extracts or skins as part of a “healing” blend.
Green Tea
After water, green tea is the most consumed beverage in the world, with coffee right next to it. Far too many studies show that green tea has a lot of health benefits. Research shows consumption of green tea is linked to lower risks of heart disease, obesity, Alzheimer’s disease, and even cancer.
Much of the benefits surrounding green tea is due to its high antioxidant potency as well as anti-inflammatory properties. Its main antioxidant is epigallocatechin-3-gallate or EGCG. EGCG is cited to lower cytokine levels which results to lower levels of inflammation.
Mushrooms
Truffles, shiitake, and portobello are some of the few mushrooms in the world considered edible. They are low in calories, rich in minerals, and contains the complete set of B-vitamins. Mushrooms also contain phenols and antioxidants that fight inflammation.
If you do want to eat mushrooms, you might want to think twice about cooking it. Research has found that much of the antioxidants found in mushrooms are lost during the cooking process. Thus, it may be better to eat mushrooms raw or just lightly cooked or blanched.
Quinoa
Quinoa has received a lot of applause from the health industry for its benefits to the human body. It contains twice the protein content of barley, a good source of magnesium, manganese, and calcium, and contains good amounts of B vitamins, vitamin E, and dietary fiber. It’s also among the least allergenic of all grains.
Quinoa also has plenty of phytonutrients, making it highly anti-inflammatory and can help with the prevention and perhaps even treatment of disease.
Turmeric
Turmeric is that yellow spice many cooks keep around the house and used especially for the preparation of curry or curry-based meals. More than a spice, turmeric is also known for its active compound curcumin.
Curcumin is considered one of the best compounds when it comes to reducing inflammation. Several studies have highlighted its use in various inflammatory diseases such as arthritis and has been shown to match the efficacy of actual anti-inflammatory drugs without the side effects.
References:
- Hunter P. The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO Rep. 2012;13(11):968–970. doi:10.1038/embor.2012.142
- Straub RH, Schradin C. Chronic inflammatory systemic diseases: An evolutionary trade-off between acutely beneficial but chronically harmful programs. Evol Med Public Health. 2016;2016(1):37–51. Published 2016 Jan 27. doi:10.1093/emph/eow001
- Jiang Y, Wu SH, Shu XO, et al. Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. J Acad Nutr Diet. 2014;114(5):700–8.e2. doi:10.1016/j.jand.2013.12.019
- López-chillón MT, Carazo-díaz C, Prieto-merino D, Zafrilla P, Moreno DA, Villaño D. Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects. Clin Nutr. 2019;38(2):745-752.
- Chatterjee P, Chandra S, Dey P, Bhattacharya S. Evaluation of anti-inflammatory effects of green tea and black tea: A comparative in vitro study. J Adv Pharm Technol Res. 2012;3(2):136–138. doi:10.4103/2231-4040.97298
- Chainani-wu N. Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa). J Altern Complement Med. 2003;9(1):161-8.