Inflammation

What causes inflammation?

Inflammation is the body’s natural response to injuries, infections, and illnesses. It occurs when the immune system of the body transports an increased amount of white blood cells to the area fighting off the injury or infection. In other words, inflammation is just your body trying to prevent any further illness or injury by strengthening the immune response.

However, several chronic inflammatory conditions or diseases, such as psoriasis, arthritis, and asthma can overdrive the immune system and attack healthy tissues. A person with inflammation can minimize or even eliminate it by making changes to their diet.

PLUS your physical health is not the only thing that can benefit from an anti-inflammatory diet — inflammatory conditions are also linked to mental health conditions, such as anxiety and depression. That means your food choices are likely just as significant as any supplements or medications when it comes to fighting inflammation and to boost your overall health. 

Risks of Chronic Inflammation

Inflammation protects against toxins, infection, and injury, but when it happens too often it can trigger diseases. Experts link long-term (chronic) inflammation to:

● Heart disease Cancer

● Cancer

● Diabetes

● Alzheimer’s disease

● Depression 

Some foods contain ingredients that can trigger or worsen inflammation. Sugary or processed foods may do this, while fresh, whole foods are less likely to have this effect.

Foods that cause inflammation

Here are some examples of foods that have been linked to increased levels of inflammation. Try to avoid or limit these foods as much as possible:

● Sugar: candy, chocolate, cakes, cookies, doughnuts, sweet pastries, and certain cereals.

● Artificial trans fat: margarine, shortening, lard, and partially hydrogenated vegetable oil

● Vegetable and Seed oils: French fries, donuts, fried chicken, mozzarella sticks, egg rolls

● Excessive Alcohol: not more than one drink a day

● Junk foods: fast food, convenience meals, potato chips, pretzels

● Refined carbohydrates: white bread, pasta, white rice, crackers, flour tortillas, biscuits and pastries

● Sugar-sweetened beverages: soda, sweet tea, energy drinks, sports drinks

● Processed meats: bacon, beef jerky, canned meat, salami, hot dogs, smoked meat, sausage and lunch meats

Sugar and high-fructose corn syrup

Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet. Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. Also, researchers have noted that fructose causes inflammation within the endothelial cells that line your blood vessels, which is a risk factor for heart disease. 

Artificial trans fats

Artificial trans fats are likely the unhealthiest fats you can eat. They’re created by adding hydrogen to unsaturated fats, which are liquid, to give them the stability of a more solid fat. On ingredient labels, trans fats are often listed as partially hydrogenated oils. Most margarines contain trans fats, and they are often added to processed foods to extend shelf life. Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk. In addition to lowering HDL (good) cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease. 

Vegetable and seed oils

During the 20th century, the consumption of vegetable oils increased by 130% in the United States. Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content. Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need. In fact, health professionals recommend eating more omega-3-rich foods, such as fatty fish, to improve your omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s. Vegetable and seed oils are used as cooking oils and are a major ingredient in many processed foods.

Refined carbohydrates

Carbohydrates have gotten a bad rap. However, the truth is that not all carbs are problematic. Ancient humans consumed high fiber, unprocessed carbs for millennia in the form of grasses, roots, and fruit. However, eating refined carbs may drive inflammation. Refined carbs have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut. Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease. Refined carbs have a higher glycemic index (GI) than unprocessed ones. High GI foods raise blood sugar more rapidly than low GI foods. 

Excessive alcohol

Moderate alcohol consumption has been shown to provide some health benefits. However, higher amounts can lead to severe problems. People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called “leaky gut” — can drive widespread inflammation that leads to organ damage. To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women. 

Processed meat

Consuming processed meat is associated with an increased risk of heart disease, diabetes, and stomach and colon cancer. Processed meat contains more advanced glycation end products (AGEs) than most other meats. AGEs are formed by cooking meats and some other foods at high temperatures. They are known to cause inflammation. Of all the diseases linked to processed meat consumption, its association with colon cancer is the strongest.

The bottom line

Inflammation can occur in response to many triggers, some of which are hard to prevent, including pollution, injury, or sickness. However, you have much more control over factors like your diet. To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it and eating anti-inflammatory foods.

Anti-Inflammatory Foods

Loading up on anti-inflammatory foods is an essential step in reducing inflammation. That means you should look to eat as many whole fruits and vegetables as well as sources of omega-3 fatty acids as you can.

An anti-inflammatory diet meal should include these foods:

● tomatoes

● nuts (like almonds and walnuts)

● berries (like blueberries, strawberries, and blackberries)

● olive oil and coconut oil

● dark, leafy greens (like kale and spinach)

● whole grains (like quinoa, brown rice, wild rice)

● red grapes

● beans and lentils

● avocado

● cold water fish (like tuna and salmon)

● olives

● broccoli

● cauliflower

● green tea (matcha)

● spices, like pepper, turmeric, ginger, and cinnamon

● dark chocolate

● chia seeds

● flax seeds

● citrus (like oranges and lemons)

● natural sweeteners (like dates and pure maple syrup)

● root starches (like sweet potatoes, beets, and potatoes)

Fruits and veggies: Go for variety and lots of color. Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So does the substance that gives fruits like cherries, raspberries, and blackberries their color.                   

Whole grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.                                                                          

Beans: They're high in fiber, plus they're loaded with antioxidants and other anti-inflammatory substances.                  

Nuts: They have a healthy kind of fat that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day, or otherwise the fat and calories will add up.                                                                        

Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation.                                                                                  

Herbs and spices: They add antioxidants (along with flavor) to your food. Turmeric, found in curry powder, does this with a strong substance called curcumin. And garlic curbs your body's ability to make things that boost inflammation.

Berries

Berries are small fruits that are packed with fiber, vitamins, and minerals. Although dozens of varieties exist, some of the most common include:

● strawberries

● blueberries

● raspberries

● blackberries

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease. Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.

Fatty fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

● salmon

● sardines

● herring

● mackerel

● anchovies

EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects. Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP).

Broccoli

Broccoli is extremely nutritious. It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.

Avocados

Avocados may be one of the few supposed superfoods worthy of the title. They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer rise. In addition, one compound in avocados may reduce inflammation in young skin cells.

Green tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink. It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.

Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease. Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.

Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection. A special type of mushroom called lion’s mane may potentially reduce low-grade, obesity-related inflammation.

Grapes

Grapes contain anthocyanins, which reduce inflammation. In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders. Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

Turmeric

Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other Indian dishes. It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient. Turmeric reduces inflammation related to arthritis, diabetes, and other diseases. In fact, consuming 1 gram of curcumin daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome.

Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat. It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits. Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions. The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen. Keep in mind that extra virgin olive oil offers greater anti-inflammatory benefits than those provided by more refined olive oils.

Dark chocolate and cocoa

Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging. Flavanols are responsible for chocolate’s anti-inflammatory effects and keep the endothelial cells that line your arteries healthy. However, make sure to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits.

Tomatoes

The tomato is a nutritional powerhouse. They are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer. Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb. That’s because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.

Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits. In one study, when people consumed 280 grams of cherries per day for 1 month, their levels of the inflammatory marker CRP decreased and stayed low for 28 days after they stopped eating cherries.

What’s the difference between clean eating and anti-inflammation diet?

For starters, luckily, a LOT of clean eating correlates really well with an anti-inflammatory diet.  That’s because, on an anti-inflammatory diet, you’re looking for fresh, whole foods that are nutrient-dense.  You’re also looking to avoid processed meats, sugary drinks, snack foods with high sodium (like chips and crackers) refined flours, and processed snacks.  This should all look pretty familiar to clean eating.  

That being said, while also clean eating, an anti-inflammatory diet is specifically designed with the most power-punched anti-inflammatory foods to get your body back on track and to get you feeling better. 

Is an anti-inflammatory diet plant-based?

A true anti-inflammatory diet is mostly plant-based and emphasizes consuming lots of veggies, fruits, fish, whole grains, nuts, and healthy oils, like olive oil, which is preferred as the main source of dietary fat. While poultry and fish can be consumed a few times per week, yogurt and cheese are minimized, as are red meats, sweets, and red wine.

The concept behind the anti-inflammatory diet is simple: add in nutrients, such as vitamins, fiber, essential fatty acids, minerals, and phytonutrients to your meals to minimize inflammation. An anti-inflammatory diet includes foods high in omega-3 fatty acids, antioxidants, and spices, and keeps the consumption of omega-3 and omega-6 fatty acids well-balanced.

An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants. Some foods, however, can trigger the formation of free radicals. Examples include foods that people fry in repeatedly heated cooking oil.

Dietary antioxidants are molecules in food that help remove free radicals from the body. Free radicals are the natural byproducts of some bodily processes, including metabolism. However, external factors, such as stress and smoking, can increase the number of free radicals in the body.

Free radicals can lead to cell damage. This damage increases the risk of inflammation and can contribute to a range of diseases. The body creates some antioxidants that help it remove these toxic substances, but dietary antioxidants also help.

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures. They are sometimes called “free-radical scavengers.” The sources of antioxidants can be natural or artificial. Certain plant-based foods are thought to be rich in antioxidants. Plant-based antioxidants are a kind of phytonutrient, or plant-based nutrient.

Free radicals are waste substances produced by cells as the body processes food and reacts to the environment. If the body cannot process and remove free radicals efficiently, oxidative stress can result. This can harm cells and body function. Free radicals are also known as reactive oxygen species (ROS).

Factors that increase the production of free radicals in the body can be internal, such as inflammation, or external, for example, pollution, UV exposure, and cigarette smoke. Oxidative stress has been linked to heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson’s disease, and other inflammatory or ischemic conditions.

Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health. Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress. The damage caused by oxidative stress has been linked to cancer, atherosclerosis, and vision loss. It is thought that the free radicals cause changes in the cells that lead to these and possibly other conditions.

An intake of antioxidants is believed to reduce these risks. There are thought to be hundreds and possibly thousands of substances that can act as antioxidants. Each has its own role and can interact with others to help the body work effectively.

Examples of antioxidants that come from outside the body include:

● Vitamin A: Dairy, produce, eggs, and liver

● Vitamin C: Most fruits and vegetables, especially berries, oranges, and bell peppers

● Vitamin E: Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables

● Beta-carotene: Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes

● Lycopene: Pink and red fruits and vegetables, including tomatoes and watermelon

● Lutein: Green, leafy vegetables, corn, papaya, and oranges

● Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes

● Manganese: whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper

● Zeaxanthin: dark leafy greens, peas, summer squash, pumpkin, brussels sprouts, broccoli, asparagus, lettuce, carrots, and pistachios. 

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods. Each antioxidant serves a different function and is not interchangeable with another. This is why it is important to have a varied diet.

The best sources of antioxidants are plant-based foods, especially fruits and vegetables. Foods that are particularly high in antioxidants are often referred to as a “superfood” or “functional food.” Foods with rich, vibrant colors often contain the most antioxidants.

Other foods that are believed to be good sources of antioxidants include:

● eggplants

● legumes such as black beans or kidney beans

● green and black teas

● red grapes

● dark chocolate

● pomegranates

● goji berries

The following tips could help increase your antioxidant intake:

● Include a fruit or a vegetable every time you eat, meals and snacks included.

● Have a cup of green or matcha tea every day.

● Look at the colors on your plate. If your food is mostly brown or beige, the antioxidant levels are likely to be low. Add in foods with rich colors, such as kale, beets, and berries.

● Use turmeric, cumin, oregano, ginger, clove, and cinnamon to spice up the flavor and antioxidant content of your meals.

● Snack on nuts, seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt.