How to Choose Foods That Are Anti-Inflammatory

By Jacqueline Clemons
Nutritional Counselor at Wilfred R. Cameron Wellness Center

Inflammation is associated with many chronic diseases, and many factors play a role in the inflammatory response in the body. Could your food choices be one of them?

The answer seems to be an astounding "yes." Current research states that what you eat does affect the inflammatory response in your body, and some foods are considered “anti-inflammatory.”

These foods contain various substances that help protect against oxidative damage that may result in diseases such as heart, diabetes, kidney and Alzheimer’s. There is also a link to cancer and inflammation due to the increase in the division of cells.

It is never to late to start living an anti-inflammatory lifestyle. Many studies show that consumption of certain foods may help to block or reduce the meal-induced inflammation that results from unhealthy or pro-inflammatory meals.

Stress, lack of exercise, genetic predisposition, and exposure to toxins such as secondhand tobacco smoke, can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.

Here are some examples:

Fish Fatty

Sources of fish such as salmon, tuna and herring are excellent sources of omega-3 fatty acids, EPA and DHA. Omega-3 fatty acids have anti-inflammatory properties and may aid in heart and brain health. Omega-3 fatty acids supplements are also a good choice, especially those with a high concentration of EPA and DHA.

Check that it is cholesterol free and strained of harmful metals such as mercury and PCBs.

Fruits and vegetables

Color your plate with many different fruits and vegetables each day. Phytonutrients found in produce contain antioxidant properties and are beneficial to good health. The color of the food depends on the type of phytonutrients present.

For example, red fruits and vegetables such as tomatoes, pink grapefruit and watermelon are high in lycopene. Lycopene may help to decrease the risk of developing cancer and aides in heart and eye health.

Whole grains

With soluble fiber beneficial to controlling blood cholesterol and blood sugar levels, whole grains also contain phytonutrients. Aim for three servings each day.

Yogurt

Because it’s rich in calcium, Vitamin D and probiotics, yogurt may help add healthy bacteria to the intestines. Incorporate at least two servings of dairy or dairy alternatives into your diet each day.

Turmeric

A common spice used in Indian cuisine, Turmeric has potent antioxidant properties and natural anti-inflammatory affects. Researchers are studying the potential health benefits of turmeric with certain cancers, skin conditions, arthritis and weight control.

Other Herbs and Spices

Herbs and spices such as bay leaf, garlic, onion, ginger, black pepper, rosemary and thyme have antioxidant properties. So put down the salt shaker and spice up your meals with some of these beneficial flavor enhancers!