10 anti-inflammatory foods that I eat every day
Ever since I was diagnosed with arthritis (AS), I become obsessed with anything that can reduce my inflammation. Here are 10 anti-inflammatory foods that I take every day.
A side talk on what is inflammation, why you don’t know you have it, and how anti-inflammatory foods work. Feel free to jump to the food list.
The immune system’s defence
Inflammation can either be acute or chronic.
Acute inflammation is a healing process initiated by the body when tissues get damaged, infected, or irritated. Think of a burn, a cut, or a bruise. The infected area turns red and swollen. Blood vessels expand so more immune cells can move to the infected area to fight off infections or repair damaged tissues.
On the other hand, chronic inflammation is often the cause of environmental pollutants, stress, poor diet, lack of sleep, and a sedentary lifestyle.
The difference between acute and chronic inflammation is duration. Acute inflammation lasts from days to weeks whereas chronic inflammation tends to go from months, years, or even decades.
Inflammation turns collateral when it goes from days to years. This is why chronic inflammation is the leading cause of most modern diseases such as cancer, diabetes, and cardiovascular diseases.
Chronic inflammation is often invisible
Most chronic inflammation is mild in comparison to acute inflammation.
They don’t show up in common blood tests such as HsCRP (High Sensitivity C-Reactive Protein) which measures inflammation levels.
Another reason why chronic inflammation is hard to detect is because they don’t always cause pain in a specific spot.
Instead, they can manifest themselves in multiple ways such as fatigue, poor digestion, brain fog, or allergic symptoms such as eczema.
The easiest way to tell you have chronic inflammation is if you’ve had one of the following, regardless of frequency:
- Ultra-processed food
- Smoking
- Alcohol
- Lack of sleep
Anti-inflammatory foods don’t stop the inflammation
Anti-inflammatory foods do not stop the inflammation but minimise the damage caused by inflammation. For example, a diet high in processed food such as burgers and desserts can cause advanced glycation end products (AGEs) when they are converted into sugar and mixed with proteins in the blood.
As advanced glycation end products (AGEs) accumulate and impair body tissues, the body activates an inflammatory response to mitigate the damage. This, consequently, produce free radicals and oxidative stress.
Imagine leaving a slice of apple on the table. It turns brown because of oxidation. This browning process is similar to the effects of free radicals and oxidative stress on cells in your body.
Anti-inflammatory foods are like squeezing lemon juice on an apple. It slows down the browning by reducing the effect of free radicals. However, they don’t stop the inflammation which is in response to AGEs.
Berries
Berries (blueberries, strawberries, raspberries, and blackberries) are rich in polyphenols such as anthocyanin, flavonols, and ellagic acid.
Plants produce polyphenols as a way to protect themselves against environmental stress such as UV radiation, drought, and pathogens, as well as for wound healing.
Anthocyanin is a compound that gives berries deep red, blue, and purple colour pigments.
Some studies have also reported that anthocyanins had a stimulatory effect on the nuclear factor erythroid 2-related factor (Nrf2) pathway.
Nrf2 (Nuclear factor erythroid 2-related factor 2) plays a crucial role in the cellular defense against oxidative stress and inflammation. It regulates a wide range of antioxidant and anti-inflammatory proteins by protecting the body against damage caused by reactive oxygen species (ROS) and other harmful molecules.
Chia & flaxseeds
Both chia seeds and flaxseeds are excellent sources of alpha-linolenic acid (ALA), a type of Omega-3 fatty acid.
Omega-3 fatty acids reduce inflammation by blocking the production of pro-inflammatory cytokines. Cytokines play a key role in the body's immune response, and some types of cytokines can cause inflammation when they are overproduced.
Both are also rich sources of antioxidants, such as flavonoids and phenolic acids that protect the body against oxidative stress and chronic inflammation.
Almonds & walnuts
Both almonds and walnuts are high in vitamin E, polyphenols, and polyunsaturated fats, which include Omega-3 fatty acids.
Our current understanding is that an optimal healthy ratio between Omega-6 and Omega-3 should be around 5:1 to 1:1. However, a modern diet high in processed fat has a ratio of 20:1 or even 1500:1.
While Omega-6 are essential nutrient for many body functions, excessive levels can cause inflammation. Therefore, consuming more Omega-3 can help put your body in a less inflammatory state.
On the other hand, vitamin E reduces inflammation by 1) modulating the activity of immune cells in the body such as reducing the production of pro-inflammatory cytokines and 2) inhibiting the activity of enzymes that are involved in the production of inflammatory molecules.
Dark leafy greens
Gut bacteria play a critical role in regulating our immune system. Mess them up, and you’ll be in a world full of inflammation.
What is the common way we mess up gut bacteria? Eat ultra-processed food that has little to no fibre.
Conversely, the best way to improve gut health and tame inflammation is to consume dietary fiber-rich prebiotics such as spinach, bok choy, kale, Chinese broccoli, and collard green.
Dark leafy greens are also a rich source of antioxidants, including vitamins C and E, beta-carotene, polyphenols, and vitamin K, all working to protect your body against oxidative stress and inflammation.
Broccoli
Broccoli shares many nutritional benefits similar to dark leafy greens. Broccoli is also high in sulforaphane.
Sulforaphane is a bioactive compound found in cruciferous vegetables, including broccoli, cauliflower, and brussels sprouts. Sulforaphane is a potent antioxidant and anti-inflammatory compound that has anti-cancer effects by inhibiting the growth of cancer cells, anti-inflammatory by blocking pro-inflammatory cytokines and supporting brain health through the reduction of oxidative stress.
Matcha
Similar to green tea, matcha is rich in catechins, a type of polyphenol. Epigallocatechin gallate (EGCG) is the most abundant catechin in matcha and is known for neutralising harmful free radicals and reducing neuroinflammation, which is associated with cognitive decline and neurological disorders.
Some studies also suggest that EGCG in matcha may inhibit the activity of cyclooxygenase-2 (COX-2) and other enzymes that promote inflammation.
Extra virgin olive oil (EVOO)
EVOO has a high concentration of oleocanthal, a compound that is similar to ibuprofen in its ability to reduce inflammation.
EVOO contains antioxidants such as vitamin E and polyphenols, which inhibit the expression of inflammatory genes and pathways.
EVOO is also high in monounsaturated fatty acids (MUFA), particularly oleic acid. These healthy fats reduce inflammation by modulating immune responses and influencing the production of inflammatory molecules.
Citrus fruits
Citrus fruits such as grapefruit, orange, and lemon are rich in vitamin C (ascorbic acid), a potent antioxidant.
Citrus fruits contain various flavonoids such as quercetin, limonoids and citric acid, which are plant compounds with antioxidant and anti-inflammatory properties.
Avocados
Similar to extra virgin olive oil, avocados are a rich source of monounsaturated fats and vitamin E that have anti-inflammatory effects.
Vitamin E is a fat-soluble vitamin that protects cells and tissues from oxidative damage caused by free radicals.
Dark chocolate
Dark chocolate is high in antioxidants that reduce cortisol levels, a hormone released in response to stress and can cause inflammation.
To reap the potential health benefits of dark chocolate against inflammation, look for chocolate that contains at least 70% cocoa solids and is low in added sugars.