Boost Your Health with Anti-Inflammatory Foods

Introduction

While inflammation naturally serves as a defense mechanism, it can contribute to a spectrum of health issues afflicting our modern society. Fortunately, the means to counter this inflammation are readily available, right in our own kitchens.

One of the best ways to reduce chronic inflammation in our body and lower the risk of chronic diseases, such as diabetes, cancer, and heart disease, is through consumption of anti-inflammatory foods while avoiding foods that trigger inflammation. 
 

Inflammatory Foods

Foods that are known to cause inflammation include: 

1. Red and processed meats 

Consumption of red and processed meat had been correlated with inflammatory and metabolic markers among overweight and obese women¹ and had been linked to cancer development through the inflammatory pathway in some ethnic groups.² Higher intake of processed meat was also observed to produce a higher risk of experiencing metabolically unhealthy obesity.³

2. Ultra-processed foods

Ultra-processed foods (UPF) have been shown to be associated with negative health outcomes, such as many chronic diseases,^4,5 mainly because of excessive amounts of sugars, salt, saturated fats, and trans fatty acids that contributes to chronic inflammation development.⁶ High consumption of UPF has also been found to be associated with some biomarkers of inflammation in pregnancy,⁷ higher depressive symptoms and lower brain volume in adults,⁸ and a higher risk of inflammatory bowel disease (IBD).⁹ 

3. Refined carbohydrates

High-refined carbohydrate-containing diet was shown to induce acute and sustained inflammation and metabolic dysfunction¹⁰ and was also found to be a risk factor for insulin resistance.¹¹ Refined carbohydrate-containing foods include white bread, pastries, refined grains, and mashed potato flakes.

4. Fried foods

Peroxidized lipids from high-fat diets was associated to contribute to intestinal inflammation, a risk factor for triggering and worsening IBD and IBD-related colon tumors.^12,13 Deep-frying of foods, especially in high temperatures, yields increased levels of advanced glycation end products (AGEs), which play a role in inflammatory processes.¹⁴ Read more about advanced glycation end products (AGEs) here.

5. Sugary foods and beverages

Dietary sugar plays a role in triggering low-grade, chronic inflammation, autoimmune disorders, and even neuroinflammation.¹⁵ Increased consumption of sugars found in non-alcoholic beverages and added to tea, coffee, and cereal was linked to elevated blood sugar levels and markers of inflammation¹⁶ and increased IBD risk.¹⁷ Some foods that contain high levels of sugars include energy drinks, soda, desserts, and breakfast cereals. 

6. High fructose corn syrup

Consumption of excess free fructose was found to be associated with arthritis in adults aged 20 to 30 years in the United States.¹⁸ Research suggests that high-fructose corn syrup (HFCS) consumption is linked to obesity and related health problems, which can lead to metabolic syndrome-related changes.¹⁹

7. High salty foods 

A high salt diet (HSD) has been found to be associated with oxidative stress coupled with diminished antioxidant capability, resulting in extensive tissue damage and contributing to the onset of diseases.²⁰ An HSD intake was also found to cause noticeable inflammation in the colon and worsen colitis,²¹ and cognitive dysfunction.²²

8. Alcoholic beverages

Alcohol triggers gut inflammation through different means, including altering gut bacteria, increasing the permeability of the intestinal lining and disrupting the immune system within the intestines.²³ Chronic alcohol consumption does not just harm the gut and liver functions; it also disrupts interactions between various organs, causing systemic inflammation and eventually resulting in organ damage.²⁴ Several studies have also shown that alcohol consumption weakens the body's ability to fight bacterial infections in the lungs.²⁵
 

Anti-Inflammatory Foods

Reducing the inflammation in your body leads to an improved immune system. This can be done by incorporating anti-inflammatory foods in the diet.. These foods protect the body by improving the immune system that could prevent infection and injury. 

Almost all plant foods, such as fruits, vegetables, nuts, beans, and whole grains are considered anti-inflammatory foods. 

The following are some foods that have been shown to reduce inflammation:

Berries

Berries contain rich amounts of fiber, vitamins, minerals and phytochemicals. Berries contain high levels of polyphenols, which have medicinal properties and therapeutic potential by acting on oxidative stress and inflammation.²⁶ 

A study showed that berries may provide cancer preventive benefits and reduce hypertension.²⁷ Berries could potentially contribute to slowing down the onset and advancement of cancer, according to a research review published in 2018.²⁸

Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower, Brussel’s sprouts, and kale are high in vitamins, minerals, fiber and antioxidants. Research shows that cruciferous vegetables are rich in phytochemicals that have been linked to a lower risk of chronic diseases.²⁹

Broccoli contains a potent antioxidant called sulforaphane, which effectively lowers inflammation and has been shown to have anticarcinogenic effects.^30,31 Consumption of broccoli sprouts has also been shown to lower the risk factors for cardiovascular diseases.³¹ Moreover, compounds in broccoli have been found to reduce inflammation and bone deterioration in mice with rheumatoid arthritis.³¹

If broccoli, kale or Brussel’s sprouts are not available or not affordable, substitute with cabbage, Chinese cabbage, bok choy (pak choi or pechay), Daikon radish, mung bean sprouts (togue), mustard greens (mustasa) or other locally grown green leafy vegetables. 

Avocado

Avocados contain a rich amount of vitamins, minerals, fiber and healthy fats.  Avocados also contain phenolic compounds that have antioxidant, anti-inflammatory, neuroprotective and cardioprotective activities.^32,33 Carotenoids and phytosterols found in avocados have been shown to lower the risk of cancer and heart disease.³²  In a large study in the US, higher avocado intake was associated with a lower risk of cardiovascular disease and coronary heart disease.³³ 

Carotenoids have also been shown to protect the skin against oxidative damage and inflammation caused by ultraviolet radiation.³² In another study, avocado oil, which was found to be high in oleic acid and essential fatty acids, when applied topically has been shown to have anti-inflammatory activity and promote increased collagen synthesis during the wound healing process in rats.³⁴ 

Mushrooms

Mushrooms are loaded with nutrients and antioxidants. They contain protein, dietary fiber, unsaturated fatty acids, vitamins A, B and C, some minerals, and polyphenols.³⁵ 

Some experimental researches have demonstrated that higher mushroom intake could reduce inflammatory markers.³⁶ Mushroom-derived polysaccharides are powerful compounds that exert diverse physiological effects, including immunomodulatory, antioxidant, anti-inflammatory, and anticancer activities.³⁵ A systematic review and meta-analysis of observational studies found that higher mushroom intake was associated with decreased cancer risk.³⁶ Studies have also shown that mushrooms have cardioprotective and anti-diabetic effects.³⁷

Peppers

All peppers (Capsicum genus) are excellent sources of vitamins A and C, and flavonoids. Consumption of flavonoids has been linked with reduced chances of several diseases, such as cancer, immune dysfunction or coronary heart disease.³⁸ The flavonoid quercetin, which can be found in bell peppers, has been shown to have a strong antioxidant,³⁹ anti-inflammatory activity,⁴⁰ and anti-diabetic effect.⁴¹ 

Sweet peppers are also rich in phenolic acids. The sinapic acid and ferulic acid in sweet peppers have been shown to fight inflammation, oxidative stress and related diseases such as diabetes, cancer and neurodegenerative diseases like Alzheimer’s disease.^42,43

Chili peppers contain capsaicins, the chemical that gives them their pungent flavor or heat. Capsaicins have also been shown to have anti-inflammatory, antioxidant and anti-proliferative activities.⁴⁴  Research suggests that capsaicins also reduce the risk of heart disease.⁴⁵ 

Grapes

Grapes contain resveratrol, an antioxidant compound, which has the potential to prevent or treat age-related and chronic diseases by modulating oxidative damage and inflammation.^46,47 Studies suggest that resveratrol has a cardioprotective action in ischemic heart disease and heart failure.⁴⁷ Like other berries, grapes are also rich in polyphenols including anthocyanins that have been reported to have anti-inflammatory and antioxidant effects.⁴⁸ 

Consumption of grape extract daily was also linked to increased adiponectin levels. Low levels of adiponectin are associated with loneliness, weight gain, and cancer. ⁴⁹

Turmeric

Turmeric is an orange-yellow spice that is derived from the tuberous rhizome or underground stems of the herbaceous plant Curcuma longa of the ginger family.⁵⁰ It is commonly used in Indian dishes to add color and flavor, but for many years has been used in ayurvedic or traditional medicine against inflammation in India and China.⁵¹ 

Turmeric contains curcumin, a natural compound that has antioxidant and anti-inflammatory properties. It can reduce the risk of inflammation related to cancer, diabetes, arthritis and other inflammatory diseases.^{51, 52}

A study demonstrated a significant reduction in the inflammatory marker among individuals with metabolic syndrome who consumed 1 gram of curcumin daily in combination with piperine from black pepper.⁵³ 

Tomatoes

Tomatoes are a rich source of vitamins, minerals, and lycopene. Lycopene is an antioxidant that has anti-inflammatory effects.^54-56 Cooking tomatoes with olive oil can help release beneficial compounds like carotenoids and phenolic compounds, making them easier to absorb and potentially more beneficial for health.^57,58

Beyond Berries and Cherries

Are anti-inflammatory compounds limited to these plant foods only? Are they limited to berries and cherries only? 

Berries and cherries are expensive in the Philippines. As a plant-based diet advocate, I personally believe that all plant foods are loaded with health-enhancing chemicals and anti-inflammatory compounds that would reduce inflammation and strengthen the immune system. We have a diverse selection of plant foods available to choose from. We have our native cherry fruits called bignay and aratiles. Duhat, guyabano, mango, rambutan, guava, papaya, watermelon, pineapple, coconut fruit, dragon fruit, lanzones, dalanghita (tangerine), and mangosteen that contain good amounts of nutrients are available in most parts of the country. We also have malunggay (Moringa), green leafy vegetables like talbos ng kamote (sweet potato leaves), saluyot (jute leaves), pechay, kangkong (water spinach), alugbati (Malabar spinach), dahon ng sili (chili pepper leaves), dahon ng sayote (chayote leaves), dahon ng kalabasa (pumpkin leaves), dahon ng ampalaya (bitter gourd leaves), pako (Fiddlehead fern), and an abundance of other indigenous vegetables. The list of our locally grown plant foods is very long.

Trust Our Vegetables

We just need to trust that the health-enhancing chemicals and anti-inflammatory properties of all native fruits and vegetables are equal to the Western fruits and vegetables. Our locally grown fruits and vegetables are the best for us because they are readily available in the market. 

Prevention of inflammation can lead to the prevention of chronic diseases. Do your best to keep inflammation in check by choosing a wide variety of delicious antioxidant-rich foods. Eating a whole food plant-based diet is the easiest way to achieve this goal. Choose the locally grown foods. Eat them in their natural or original form. And enjoy eating a wide variety of brightly colored foods.    

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