Anti-Inflammatory Food You Should Know About

Anti-Inflammatory Food You Should Know About

Inflammation is the body’s initial reaction to infection or injury, and it is essential for both innate and adaptive immunity. It is part of the complex biological response of vascular tissues to harmful stimuli like pathogens, damaged cells, or irritants. Chronic diseases such as arthritis, autoimmune disorders, degenerative joint diseases, diabetes, and cancer are typically affected by uncontrolled inflammation. Eventually, a recent study discovered that consuming anti-inflammatory foods modifies the relationship between body fat and pain in men and women. Adequate intake of specific foods and nutrients can effectively improve inflammation and oxidative stress, resulting in the management of chronic pain. To know more about anti-inflammatory foods go through the article below.

Anti-Inflammatory Food

Which are anti-inflammatory foods?

Here is the anti-inflammatory diet food list that is healthy:

Fruits and vegetables

In adults, the consumption of fruits and vegetables, which contain many vitamins, minerals, and antioxidants, is inversely related to inflammation and oxidative stress: the more vegetables consumed, the less inflammation and oxidative stress occur.

Olive oil and olives

Extra virgin olive oil is the primary source of lipids in the Mediterranean diet (EVO). Because of their anti-inflammatory, antimicrobial, and antioxidant properties, these lipids (high in MUFA) have been identified as an important factor contributing to the positive health profile of the Mediterranean population. All chronic pain patients should consume EVO daily, preferably raw, as a seasoning for food, as well as olives once a week, for example, to be added to salads.

Yogurt

Our bodies provide an ideal environment for bacterial strains to thrive. These microorganisms are not always pathogenic; in fact, they are frequently a strong defense and security barrier. The gut is the most colonized tract of the human body, and the overall resident bacteria form a complicated and diverse ecosystem-defined microbiota. The consumption of yogurt on a daily basis can help to prevent the alteration of the microbiota caused by opioid therapy. It’s also a great way to combat the inflammatory state that plagues chronic pain patients.

Eggs

Eggs contain a variety of nutrients, including fat-soluble and B vitamins, minerals, choline and carotenoids, high-quality proteins, and bioactive components with both pro- and anti-inflammatory properties that aid in the fight against inflammation in human populations.

Cheese

According to scientific evidence, dairy foods such as milk, yogurt, and cheese do not cause inflammation and can be included in anti-inflammatory diets. Cheese, mainly those high in whey protein, should be consumed at least twice a week.

Also Read: Top 3 Weight Loss Smoothies You Should Try

Foods that are highly inflammatory

The food that is highly inflammatory that should be avoided are listed below.

Sugars

Excess sugar consumption leads to tooth decay and has been linked to an increased risk of obesity, inflammation, and chronic diseases. Sugar-sweetened beverages, such as soft drinks, fruit drinks, and punches, are major sources of dietary sugars that many people overlook. Pastries, desserts, candies, and snacks with corn syrup, dextrose, fructose, golden syrup, maltose, and other obvious sugar-laden ingredients should be avoided or limited.

Trans Fats

Trans fatty acids are known for their double whammy effect, increasing ‘bad’ cholesterol while decreasing ‘good’ cholesterol. But that is not all they are capable of. They have also been linked to inflammation, obesity, and insulin resistance, laying the groundwork for degenerative diseases.

Red Meat

Meat contains a substance called Neu5Gc, which humans do not naturally produce. After consuming this compound, the body produces anti-Neu5Gc antibodies, triggering an immune response that may result in a chronic inflammatory response. Low-grade, persistent inflammation has been linked to cancer and heart disease.

Artificial Food Additives

Artificial food additives such as aspartame and monosodium glutamate (MSG) have been linked to inflammatory responses, particularly in people who already have inflammatory conditions such as rheumatoid arthritis.

Natural anti-inflammatory

Curcumin

Curcumin is a naturally occurring yellow pigment derived from turmeric, a ginger family flowering plant. It has traditionally been used in food products as a colouring and flavouring spice. Curcumin has long been used in Ayurvedic and Chinese medicine as an anti-inflammatory, digestive aid, and wound healer. Several clinical trials have shown that curcumin has antioxidant, anti-inflammatory, and anti-cancer properties.

White willow tree 

The bark of the white willow tree is one of the oldest herbal remedies for pain and inflammation, having been used as an analgesic and antipyretic agent by ancient Egyptian, Roman, Greek, and Indian civilizations. Because of the gastric side effects of aspirin, white willow bark has seen a resurgence in its use for the treatment of inflammatory syndromes.

Anti-inflammatory diet to lose weight

A diet high in anti-inflammatory foods is essential for reducing inflammation..

  • Tomatoes
  • Nuts (like almonds and walnuts)
  • Whole grains (like quinoa, brown rice, and wild rice)
  • Red grapes
  • Beans and lentils
  • Avocado
  • Cold water fish (like tuna and salmon)
  • Olives
  • Berries (like blueberries, strawberries, and blackberries)
  • Olive oil and coconut oil
  • Dark, leafy greens (like kale and spinach)

Anti-inflammatory diet to lose weight

Vegetables that cause inflammation

Nightshade vegetables include eggplant, peppers, tomatoes, and potatoes. These vegetables contain solanine, which claims to aggravate arthritis pain and inflammation.

Is chicken inflammatory

Cooking fried chicken in vegetable oil is not healthy. Omega-6 fatty acids are found in corn oil, safflower oil, and other vegetable oils. You need some omega-6s, but excessive amounts throw off the balance of omega-6s and omega-3s in your body, leading to more inflammation. So chicken does not necessarily cause inflammation.

Conclusion

Anti-Inflammatory Food Diet is a better approach that anyone who wants to live a healthy life should consider taking. However, learning about foods that cause inflammation and foods that fight inflammation is critical. But this blog above explains more about the anti-inflammatory diet food list and how it helps to build a healthy lifecycle. 

FAQ

1. What is anti-inflammatory food for dogs?

Mushrooms, Bell Peppers, Beets, Berries, Apples, Dark Leafy Greens, Orange and Vegetables are the best anti-inflammatory food for dog.

2. What is the anti-inflammatory food for lungs?

Here are some important anti-inflammatory food for lung inflammation

  • Oatmeal, whole-wheat bread/wraps, brown rice.
  • Walnuts, almonds, pistachios, cashews.
  • Salmon, mackerel, tuna, sardines.
  • Spinach, kale, collards.
  • Strawberries, blueberries, raspberries, cherries.

3. Are eggs an anti-inflammatory food?

Yes! Eggs contain a variety of nutrients, including fat-soluble and B vitamins, minerals, high-quality proteins, and bioactive components with both pro- and anti-inflammatory properties that aid in the fight against inflammation in human populations.

4. What foods form the base of Dr. Andrew Weil’s anti-inflammation pyramid?

Supplements, tea, herbs and spices, Other sources of protein, cooked Asian mushrooms, Whole Soy Food, Fish, and Shellfish, and Grains are the anti-inflammatory food pyramid.

5. What is anti-inflammatory food for cats?

Reduce your cat’s intake of highly processed meats and carbohydrates. If they eat dry food, gradually transition them to a wet or raw diet high in protein. Try adding omega-3 fatty acids to their diet by using fish or krill oil.

6. Is pineapple an anti-inflammatory food?

Pineapple juice contains bromelain, an enzyme that activates your body’s ability to fight pain and reduce swelling. That is used to treat inflammation and sports injuries.

Reference

https://www.cambridge.org/core/journals/nutrition-research-reviews/article/food-pyramid-for-subjects-with-chronic-pain-foods-and-dietary-constituents-as-antiinflammatory-and-antioxidant-agents/9B883820D42C03CAC0029BB554AAECBF

https://www.tandfonline.com/doi/abs/10.1080/10408398.2012.682123

https://www.asquithfamilychiropractors.com.au/uncategorized/top-10-inflammatory-foods-to-avoid-like-the-plague/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/

Snehal Joshi
mugdhaaa@gmail.com

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

No Comments

Post A Comment