Inflammation is the body’s natural response to injury, illness, or a foreign object. It is an essential part of healing and helps people feel better. But, inflammation that happens without any injury or illness can cause trouble to the body, especially when it stays for a long period. Many diseases can be caused by chronic inflammation which mostly affects important organs and eventually can be fatal.
It can result in serious tissue damage, DNA damage of previously healthy cells, scar tissue formation, etc. Studies have shown that inflammation can be one of the reasons that causes diseases like cancer, cardiovascular diseases, type-2 diabetes, etc.
Changes in dietary patterns play an important role in the recent flare-up of abnormal inflammatory conditions in people. The consumption of high-carbohydrate, sugary, and fatty foods is why.
The anti-inflammatory diet is new to town. Healthcare professionals have already started to introduce them to their patients or clients.
Here are some components containing high anti-inflammatory properties that everyone can add to their daily diet to ward off abnormal inflammations.
1. FLAVANOIDS
Flavonoids are polyphenolic compounds in plants, vegetables, fruits, and leaves. They are a common part of the human diet. It is responsible for the flavor and other attributes such as color, fragrance, etc.
Many studies have been conducted on the action of flavonoids on the human body and has been found to possess several medicinal benefits. One of them is their anti-inflammatory action. “Flavonoids can inhibit enzymes or transcription factors important in inflammation.
Flavonoids are potent antioxidants with the potential to attenuate tissue damage. Flavonoids seem to have beneficial properties in vitro in inflammatory diseases. [1]
Flavonoids are also known as potent antioxidants with the potential to attenuate tissue damage or fibrosis.[2]
It has also been found that they have neuro-protective, anti-cancerous, cardio-protective, and anti-viral properties. It is a great anti-oxidant too.
Some foods rich in flavonoids are
- Tea
- Berries (Blueberry, Blackberry, Strawberry, Raspberry, etc.)
- Apples
- Tomatoes
- Onion
- Lettuce
- Broccoli
- Spinach
- Celery
- Hot peppers
- Spring onion, etc.
2. OMEGA-3 FATTY ACIDS
Omega 3 fatty acids are a type of polyunsaturated fatty acids. It is a good type of fat that should be added to the diet for its immense health benefits.
α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three types of omega-3 fatty acids involved in human physiology. It aids in the proper functioning of all cells in the human body.
Animal experiments and clinical intervention studies indicate that omega-3 fatty acids have anti-inflammatory properties and might be useful in managing inflammatory and autoimmune diseases.
A number of clinical trials have been done, which assess the benefits of dietary supplementation with fish oils in several inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis, migraine headaches.
Many of the placebo-controlled trials of fish oil in chronic inflammatory diseases reveal significant benefits, including decreased disease activity and a lowered use of anti-inflammatory drugs. [3]
Foods that have high omega-3 fatty acid content are:
- Fish (Mackeral, Tuna, Herring, Sardine, Salmon, Anchovies)
- Cod liver oil
- Oyster
- Walnuts
- Flax seeds
- Chia seeds
- Brussels sprouts
- Kale
- Spinach
- Soybean, etc.
3. WHOLE GRAINS
Grains are an important part of the diet worldwide. They are the staple food in many countries. But, most grains are used in a refined form which could be healthier. The concept of adding whole grains to the diet is ancient.
The invention of machines paved way to the use of refined grains due to their smooth texture and longer shelf life. But, it was nutritionally compromised. After a long usage period, research shows that consuming refined grains can affect health adversely.
Now whole grains are back in the limelight. The main difference between refined and whole grains is that the latter retains all the nutrients unlike the former. They are rich in fiber, minerals like iron and magnesium, B vitamins, Vitamin E, anti-oxidants, and certain phytochemicals.
In randomized controlled trials they have been proven to reduce the inflammatory markers in the body such as c- c-reactive protein.
C-reactive protein can be high in conditions like osteomyelitis, auto-immune disorders, heart disease, respiratory infections, and some cancers. [4]
So, adding whole grains to your diet will reduce the chance of inflammation and help to alleviate the existing inflammatory condition in the body.
Some of the whole grains are:
- Quinoa
- Brown rice
- Black rice
- Bulgur
- Whole wheat
- Buckwheat
- Amaranth
- Pearl millet (bajra)
- Finger millet (ragi)
- Sorghum
- Rye, etc.
4. MEDITERRANEAN DIET
The Mediterranean diet is becoming more popular nowadays due to the unique blend of nutritious food. This diet is mainly followed by the countries surrounding the Mediterranean Sea which includes Italy, Spain, Greece, Morocco, Egypt, France, and the Middle East.
It focuses on whole grains, fruits and vegetables, legumes, nuts and seeds, seafood, healthy fats such as olive oil, and a moderate amount of dairy products (cheese and yogurt).
A large number of studies have been done on the effects of the Mediterranean diet in controlling and preventing many inflammatory diseases like diabetes, cardiovascular diseases, cancer, and several aging disorders.
It has been found that this diet has anti-microbial, anti-oxidative, and anti-cancer effects. [5]
The combination of polyphenols, phytonutrients, vitamins, fiber, and minerals in this diet reduces the chance of inflammation and provides a longer, healthier life.
5. PROBIOTICS
It’s known that we have a beneficial microbiome living in and on our bodies. It is important to preserve it to protect the human body from other harmful microbes.
Bacteria that live in your gut help in the digestion of food, and bacteria that live on your skin help to break down the lipids to produce a natural moisturizing factor for your skin. [6]
Probiotics are food and health products that contribute live, beneficial microbes to the populations within your gut and elsewhere, to strengthen those communities. [7]
Studies show that consuming them regularly reduces inflammation in diseases like inflammatory bowel disease [8], HIV infection [9], Alzheimer’s disease[10], allergic asthma, and pneumonia, [11].
Foods that contain probiotics are:
- Curd
- Paneer
- Buttermilk
- Sourdough bread
- Kefir
- Fermented rice-based foods like idli and dosa.
- Sour pickles
- Kanji
- Dhokla etc.
6. TURMERIC
Turmeric is a famous spice that grows in the southeast part of Asia. It is used in culinary and herbal remedies. It is also used as a natural colorant for food.
Turmeric is described vastly in ancient Asian literature as a potent medicinal drug and many herbal preparations mentioned in them contained turmeric.
It contains anti-microbial, anti-inflammatory, anti-allergic, anti-bacterial, immunity booster, anti-oxidant, and digestive properties. Scientists center all these properties on the effect of a chemical substance called ‘curcumin’.
Research has shown that curcumin has therapeutic potential against cancer, lung diseases, neurological diseases, liver diseases, metabolic diseases, autoimmune diseases, and cardiovascular diseases which are inflammatory. [12]
7. VITAMINS & MINERALS
Though needed in small quantities, vitamins and minerals play a crucial role in maintaining the healthy function of our body.
A study on Antioxidant, anti-inflammatory, and immunomodulatory roles of vitamins in COVID-19 therapy have shown that hydro-soluble vitamins VitaminC, Vitamin B group, and lipid-soluble vitamins Vitamin A, Vitamin D, Vitamin E, Vitamin K, and Vitamin F (a mixture of omega 3 & omega 6 fatty acids) remarkably reduces the inflammatory markers. [13]
Minerals like zinc, magnesium, and potassium also contain anti-inflammatory properties.