Top 6 Anti-Inflammatory Foods
Updated: Nov 5, 2021
Inflammation is a hot topic right now. Many common illnesses and diseases are caused by prolonged periods of inflammation (chronic inflammation) and more light is being shed upon this condition (and rightly so). Inflammation is an important part of the immune response responsible for removing unwanted stimuli and beginning the reparative process. This acute response is an important part of human health. Overexposure to immune response triggering stimuli, or the bodies inability to deal with these stimuli, can lead to chronic inflammation and an increased risk of: (1)
Diabetes
Cardiovascular Disease
Arthritis and other joint problems
Allergies
Chronic Obstructive Pulmonary Disease (COPD)
Consuming a diet high in anti-inflammatory foods can help to reduce the effects of chronic inflammation. So, with that being said, let's take a look at 6 potent anti-inflammatory foods:
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OMEGA 3
Omega 3 fatty acids are found in oily fish such as salmon, mackerel, sardines and anchovies. The health benefits of omega 3 fatty acids are down to EPA and DHA - two omega 3 fatty acids - which, when metabolised, have been shown to have anti-inflammatory effects (2). In fact, omega 3's are some of the most potent anti-inflammatory compounds around (3).
In addition to omega-3, the fish sources provide other anti-inflammatory and health-promoting compounds such as vitamin B12, selenium, vitamin D and astaxanthin.
Aim to consume 2-3 servings of oily fish per week and always opt for wild-caught, sustainable sources. You can also supplement your diet with high-quality omega-3 supplements.
BROCCOLI
Broccoli, and other cruciferous vegetables such as cauliflower and Brussel sprouts, are incredibly nutritious foods that pack a great anti-inflammatory punch. They contain high levels of antioxidants which help to reduce your risk of heart disease and cancer (4). Of note, the antioxidant sulforaphane found in broccoli seems to exhibit anti-inflammatory effects by reducing levels of cytokines and NF-kB (5).
Aim to include broccoli and other cruciferous vegetables as part of your daily intake of veggies. Steam where possible and always opt for organic sources.
