Inflammation is the body’s natural defence in response to an abnormal attack in the body. For example, when you cut yourself, there is a red soreness around the wound – this is actually an inflammatory response as the body is trying to protect itself. Chronic inflammation has a negative effect on the body by increasing the risk of disease.
Research suggests there are foods that have anti-inflammatory effects. They include:
Fatty fish
Oily fish are rich in Omega-3 fatty acids (predominantly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They have anti-inflammatory properties through decreasing the level of pro-inflammatory markers within the body. Examples of fatty fish include:
- Salmon
- Tuna
- Anchovies
Broccoli and other cruciferous vegetables - Broccoli
- Cauliflower
- Kale
- Brussel sprouts
These are proven to be associated with a decreased risk of cardiovascular diseases and are linked with anti-inflammaotry properties due to their antioxidants.
For example, broccoli is rich in the antioxidant, sulforaphane. Its role is to reduce the level of pro-inflammatory cytokines which are molecules that trigger the inflammatory response in the body
Turmeric
A yellow spice which is commonly used in Indian dishes. It contains curcumin which has made it highly reputable for its anti-inflammatory mechanisms.
Curcumin has been studied to show a reduction in inflammation within diabetic and arthritis suffers. Although, the exact dosage required to have a significant effect is currently unknown
Dark chocolate
An indulgent treat, dark chocolate is rich, satisfying, and the cocoa is packed full of antioxidants to reduce inflammation.
They contain flavanols and polyphenols which neutralise the free radicals in the body which have the ability to cause stress and damage on the cells in the body – something known as oxidative stress.
Oxidative stress builds up over time which can increase the risk of developing disease including: diabetes, Parkinson’s and cancer.
Berries
- Blueberries
- Strawberries
- Blackberries
- Raspberries
Berries contain the antioxidant, anthocyanins. These are proven to decrease your risk of inflammation and disease. They do this through the mechanism of increasing the level of Natural Killer (NK) cells which kill virally infected cells, keeping your body protected.
Pro-inflammatory foods
There are a number of foods which have a negative effect on the body through promoting inflammation. While harmless in moderation, consideration must be taken over the frequency of consumption of these foods. These include:
- Red meat
- Refined carbohydrates (white bread, white rice)
- Fried foods
- High-fructose and sugary foods and beverages
