Inflammation is the result of the body’s response to infection, disease, allergies, or other irritants. Chronic inflammation can lead to various illnesses and more serious problems if it continues over a long period of time.
Chronic inflammation has been linked to many diseases and disorders affecting various systems in the body including the skin, muscles, and bones, digestive, respiratory, and circulatory systems. Various neurological conditions and diseases such as Alzheimer's and Parkinson's disease have inflammatory components to them and various other disorders such as obesity and diabetes have been linked to chronic inflammation.
Diet can have a serious impact on inflammation and there are many foods and herbs that have been proven to alleviate inflammation and help to restore and maintain balance in the system. Following are some of the best known anti-inflammatory food sources available. It is advised to eat organic, unprocessed, fresh foods that have no additives or preservatives, and as for vegetables and fruits, it is best to eat them fresh picked and uncooked when possible:
Herbs/Spices/Nuts/Seeds/Oils
There are many herbs that have a natural anti-inflammatory effect. Some of the best culinary herbs for their anti-inflammatory effect are:
- basil
- cayenne peppers/chili peppers
- cinnamon
- cloves
- cocoa (at least 70% cocoa chocolate)
- mint
- oregano
- parsley
- rosemary
- thyme
- ginger root
- turmeric
Some of the best medicinal herbs to reduce inflammation are:
- chamomile
- goldenrod
- cleavers
- blue flag
- licorice
- white willow
- St. John’s Wort
- wild yam
- wormwood
- sweet violet
- feverfew
The best nuts and seeds that can be used to reduce inflammation are almonds, flaxseed, hazelnuts, sunflower seeds and walnuts.
Oils such as extra virgin olive and avocado oil also have anti-inflammatory effects.
Green tea is also believed to have strong anti-inflammatory properties.
Vegetables
The vegetables with the greatest anti-inflammatory properties are
- bell peppers
- bok choy
- broccoli
- brussels sprouts
- cabbage
- cauliflower
- chard
- collards
- fennel
- bulb garlic
- green beans
- green onions
- kale
- leeks
- olives
- spinach
- sweet potatoes
- turnip greens
Fruits
- cherries
- apples
- avocados
- black currants
- blueberries
- fresh pineapple
- guavas
- kiwi
- kumquats
- lemons
- limes
- mulberries
- oranges
- papaya
- raspberries
- rhubarb
- strawberries
- tomatoes
Fish
Increasing omega 3 fatty acids is recommended to reduce inflammation. Salmon is high in omega 3s and other fish like cod, halibut, herring, oysters, rainbow trout, sardines, snapper, striped bass, tuna, and whitefish also help to reduce inflammation.
Foods to Avoid
Certain foods can contribute to or aggravate inflammation and should be avoided if inflammation is a problem or concern. Some of these are: margarine, vegetable shortening and all partially hydrogenated oils and trans-fatty acids, dairy products, animal fats and proteins, wheat and processed grain products (except for whole-grains.) Processed food, in general, contains additives and preservatives that are thought to contribute to inflammation. Soy, eggs, and certain types of nuts can cause allergic reactions in some people and also contribute to inflammation.
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