Top 5 Amazing Anti-inflammatory Foods

Most of us think of the term anti-inflammatory in relation to pain relief, especially for arthritis and joint pain. Anti-inflammatory medications that reduce pain and swelling are well accepted. However, the term anti-inflammatory when describing food is not as easily understood.

Understanding Anti-Inflammatory Foods

Anti-inflammatory foods won’t relieve the pain in your arthritic knee the way an anti-inflammatory medication will. Instead, these foods help to reduce the slow-burn impact of low-grade inflammation in the body, which underlies most chronic illnesses.

Low-grade systemic inflammation is increased by poor dietary choices, high sugar intake, excessive alcohol consumption, shallow breathing, stress, and environmental toxins. Anti-inflammatory foods can help offset this type of inflammation (Stromsnes, 2021).

Think of anti-inflammatory foods as protective and preventive rather than directly healing. Prevention is their superpower.

Top 5 Anti-Inflammatory Foods

Here are five of our favourite anti-inflammatory foods and why we love them:

1. Blueberries

Blueberries are known for their Vitamin C content. They also contain other disease-fighting nutrients, including flavonoids, resveratrol, polyphenols, and anthocyanins. All of these have anti-inflammatory activity. However, it’s the anthocyanins that make blueberries number one on our list. The anti-inflammatory benefits of blueberries are well documented. Moderate consumption is linked to a reduced risk of heart disease, type 2 diabetes, healthy weight maintenance, and improved brain and gut health (Kalt, 2019). Half a cup a day is enough to get you going!

2. Broccoli

All leafy greens have anti-inflammatory properties, but broccoli stands out due to its detoxifying and cancer-protective qualities. One particular compound in broccoli, sulforaphane, appears to be the most bioactive in this regard. It’s present in broccoli and is found in the highest concentration in broccoli sprouts—the still-growing seedlings of a broccoli plant (Fahey & Kensler, 2021; Greany et al., 2016; Houghton, 2019). You can add broccoli sprouts to salads and smoothies, but they can be a bit hard to find. Luckily, broccoli sprouts are available in supplement form for easier intake.

3. Fresh Salmon

Salmon is famously high in Omega-3, which is the source of its anti-inflammatory properties. Our bodies cannot produce Omega-3, so we must obtain it from food. While Omega-3 isn’t considered an essential nutrient, the standard Western diet has caused an imbalance between Omega-3 and Omega-6 in our bodies, increasing chronic inflammation. Omega-3-rich foods like salmon help balance this ratio (Ricker, 2017).

4. Flax Seeds

Flax seeds are another source of Omega-3. They contain a second fatty acid, alpha-linolenic acid (ALA). Like Omega-3, ALA is not essential, but it significantly offsets inflammatory processes in the body. The fibre in flax seeds helps too (Katare et al., 2012; Goyal et al., 2014). You can easily add flaxseeds or flax meal to your diet. Fortunately, flaxseed oil is widely available as a supplement.

5. Walnuts

Walnuts look like tiny brains, and if you’re smart, you’ll eat them! They contain a range of healthy fatty acids, including ALA, as well as melatonin, polyphenols, and a mixture of fibres. Studies show that diets including walnuts demonstrate a reduction in multiple inflammatory compounds and higher numbers of anti-inflammatory compounds—a double win! Adding a handful of walnuts to your day is easy. You can sprinkle them on your oatmeal or smoothie for a plant-based protein boost. Walnuts and fresh chopped fruits also make a healthy addition to your yogurt!

The Simplicity of Healthy Eating

We shouldn’t overcomplicate food and healthy eating. Choosing to eat healthier and incorporating anti-inflammatory foods is one of the easiest ways to prevent illness and support overall health.

Now you know five of the best; all you have to do is eat them.

REFERENCES & FURTHER READING:

• Fahey, J. W., Kensler, T. W. (2021). The challenges of designing trials with broccoli sprouts and turning evidence into public action, Frontiers in Nutrition, https://doi.org/10.3389/fnut.2021.648788

• Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food. Journal of Food Science and Technology, 51(9), 1633–1653. https://doi.org/10.1007/s13197-013-1247-9

• Greaney, A.J., Maier, N.K., Leppla, S.H. and Moayeri, M. (2016). Sulforaphane inhibits multiple inflammasomes through an Nrf2-independent mechanism. Journal of Leukocyte Biology, (99), pp. 189-199. https://doi.org/10.1189/jlb.3A0415-155RR

• Houghton, C. A. (2019). Sulforaphane: Its “Coming of Age” as a Clinically Relevant Nutraceutical in the Prevention and Treatment of Chronic Disease, Oxidative Medicine and Cellular Longevity, Article ID 2716870, 27 pages. https://doi.org/10.1155/2019/2716870

• Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins, Advances in Nutrition, 11(2), pp. 224-236. https://doi.org/10.1093/advances/nmz065

• Katare, Charu & Sonali, Saxena & Agrawal, Dr & Prasad, GBKS & Bisen, Prakash. (2012). Flax Seed: A Potential Medicinal Food. Journal of Nutrition & Food Science. 2. 10.4172/2155-9600.1000120

• López-Chillón, M. T., Carazo-Díaz, C., Prieto-Merino, D., Zafrilla, P., Moreno, D. A., Villaño, D. (2019). Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects. Journal of Clinical Nutrition, 38(2), pp:745-752. doi: 10.1016/j.clnu.2018.03.006. PMID: 29573889

• Ricker, M. A., Haas, W. C. (2017). Anti-Inflammatory Diet in Clinical Practice: A Review. Nutrition in Clinical Practice, 32(3), pp. 318-325. doi: 10.1177/0884533617700353. Epub 2017 Mar 28. PMID: 28350517

• Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging, Biomedicines, 30, 9(8) p. 922. doi: 10.3390/biomedicines9080922. PMID: 34440125; PMCID: PMC8389628