Anti-Inflammatory Foods and Your Health

Anti-Inflammatory Foods and Your Health

In the modern world, our bodies are constantly bombarded with inflammatory substances—pollen, pollution, various chemicals, and invading microbes, just to name a few. When our immune systems recognize these foreign bodies, immune cells attack, causing an inflammatory response.1 This immune response is perfected by our body to keep us safe and healthy. However, sometimes inflammation can be a chronic occurrence, causing our bodies harm as the inflammation persists. Some of the most common diseases in the Western culture are all linked to inflammation: cancer, diabetes, heart disease, arthritis, depression, Alzheimer’s, asthma, Crohn’s disease, and many more.3 However, by eating anti-inflammatory foods, we can help alleviate the immune response that is a major component of chronic inflammatory diseases.

So what is an anti-inflammatory diet? An anti-inflammatory diet is one that provides an abundance of antioxidants and reduces the inflammatory response. Some powerful anti-inflammatory foods include:

-       Dark leafy greens

-       Berries

-       Cruciferous vegetables (like broccoli, cabbage, and cauliflower)

-       Beans and lentils

-       Green tea

-       Avocado

-       Olives and olive oil

-       Walnuts, pistachios, pine nuts, and almonds

-       Salmon

-       Turmeric and cinnamon

-       Dark chocolate

-       Spices and herbs

Why would you want to eat more antioxidants? Antioxidants work by absorbing the highly reactive energy associated with a free radical. Free radicals are formed constantly by our metabolic processes, but antioxidants help to keep them under control.2

When adding these anti-inflammatory foods to the diet, it is also imperative to avoid pro-inflammatory foods. These include:

-       Processed meats

-       Processed sugar

-       Fried foods

-       Refined grains (pasta, bread, etc.)

-       Gluten

-       Soybean and other vegetable oils

-       Processed snack foods

-       Desserts (ice cream, cookies, candy)

-       Excess alcohol

Here is a helpful infographic to simplify the diet:

Source: Harvard Health Publishing3

Healthy food choices can make a huge difference in a person’s health, but there are a few other lifestyle factors you can change to help reduce inflammation. Omega 3 supplements can provide extra anti-inflammatory benefits, along with regular exercise and adequate sleep.2

So what's a delicious recipe that incorporates all the principles of an anti-inflammatory diet? I have your answer! Here is my delicious Açaí Bowl, made with inflammation-fighting, good-for-you ingredients!