Updated: Sep 16, 2020
Research has been showing that chronic inflammation is the root of many diseases (from sinus infection to cancer). Chronic inflammation can be caused by a diet high in sugar; food intolerances; toxins; chronic infections, sleep deprivation, nutritional deficiency, stress and others.
One of the main ways to reduce – or increase – inflammation in our bodies is through the food we eat.
There are foods that cause a lot of inflammation and there are others that are anti-inflammatory.
The ones that cause inflammation are processed foods, sugar, trans fats, gluten, GMO. You would like to minimize or avoid these foods.
So let’s talk about the anti-inflammatory foods, that can help lower chronic inflammation if consumed with a balanced and healthy diet, added of a healthy life style. Here are some of them to you:
Blueberries, strawberries and raspberries have anti-inflammatory properties from their polyphenol compounds. Specifically, polyphenols named anthocyanins – which are the main nutrient able to reduce inflammation in the body.
Raw ginger contains gingerol, shogaol and paradol – which are the anti-inflammatory components in the plant. Giger has been shown to inhibit the production of pro-inflammatory cytokines.
Pro-inflammatory cytokines are responsible for the upregulation of inflammatory reactions in the body; which is directly related to increased inflammation in the body. Research shows that ginger reduces the levels of inflammation that those pro-inflammatory cytokines can produce.
Turmeric contains curcumin, which is the responsible for turmeric’s powerful antioxidant and anti-inflammatory properties. Curcumin has the potential to block molecules linked to increasing inflammation. More specifically, curcumin inhibits transcription of gene NF-kB (associated with acute inflammatory conditions).
Curcumin is a great spice to be added to foods. You should consume it with black pepper, once the piperine in the black peppers increase the absorption in 2000%
The two most common types of cinnamon are Cinnamomum Cassia and Ceylon (Cinnamomum Zylanicum). It reduces inflammation inside the body to defend against the diseases brought on by chronic inflammation.
5. Green tea
The most active component in green tea is epigallocatechin gallate (EGCG) and it has powerful anti-inflammatory and antioxidant properties. EGCG is able to reduce NFkB expression and to stop overproduction of pro-inflammatory cytokines.
Walnuts contain a load of healthy fats (omega 3). In only ¼ cup of walnuts, you get over 100% of the daily requirement of omega 3 fatty acids.
Omega 3’s are strong anti-inflammatory agents, reducing cytokines that promote inflammation processed in the body.
Try to include these anti-inflammatory foods in your daily diet to decrease chronic inflammation as well as inflammation related to exercise, aging and others.