Inflammation is a natural response of your immune system against infections, illnesses, and physical injuries. Initially, the immune system sends white blood cells to the site of injury, leading to the ramp-up of cytokine production. These chemicals promote inflammation.
Once the inflammation sets in, you will experience these classic signs and symptoms:
- Dolor (i.e., pain)
- Color (i.e., warmth)
- Rubor (i.e., redness)
- Tumor (i.e., swelling)
We call this acute inflammation, which is crucial for the survival of the body. However, when this process becomes chronic, it can precipitate a number of diseases, including heart disease, diabetes, rheumatoid arthritis, and more.
Luckily, there is something you can do about this. Adopting an anti-inflammatory diet can be very efficient to reverse the damage caused by chronic inflammation.
This article will cover various anti-inflammatory foods supported by evidence-based science. But first, let’s start with some definitions.
What causes chronic inflammation?
Chronic inflammation is not the result of a week of bad habits. It stems from years of unhealthy lifestyle practices.
For example, eating high-fructose foods, such as corn syrup, stimulates the production of cytokines. Over the years, this can lead to chronic inflammation. Scientists found a connection between refined sugars and inflammation, as well as insulin resistance.
What’s more, processed foods and trans-fats upregulate the metabolic pathways that synthesize inflammatory chemicals.
Other bad eating habits that promote inflammation include excessively consuming vegetable oils, drinking too much alcohol, and overeating red meat.
Finally, overweight individuals living a sedentary lifestyle are often affected by chronic inflammation.
What is an anti-inflammatory diet?
An anti-inflammatory diet describes consuming more anti-inflammatory foods and lowering your intake of the foods we mentioned above.
Adopting an anti-inflammatory diet means you will eat foods that are rich in healthy nutrients, protecting you from inflammation and oxidative stress.
Each meal should consist of healthy carbs, protein, and healthy fats. Vitamins, minerals, fiber, and electrolytes will also become an integral part of your diet.
We should note that there isn’t a single best anti-inflammatory diet. Instead, you can consume any food that possesses anti-inflammatory properties. Of course, moderation is always recommended.
According to one study, the Mediterranean diet is effective in reducing inflammatory markers, such as C-reactive protein (CRP) and ESR. The ketogenic diet could also be part of this definition. However, we recommend leaving draconian diets as a last resort.
Which foods are anti-inflammatory?
Kale
Kale is an extremely nutrient-dense vegetable that’s high in vitamins, minerals, antioxidants, and fiber.
For reference, one cup (67 grams) of kale contains:
- 684% of the daily value (DV) for vitamin K
- 206% of the DV for vitamin A
- 134% of the DV for vitamin C
On the antioxidant side, kale contains lutein and beta-carotene, which lowers the risk of diseases significantly. It is also a great food to improve digestion and gut flora composition.
Berries
Berries are a delicious anti-inflammatory snack. Given how many different kinds of berries there are, such as blueberries, blackberries, and strawberries, you have plenty of tasty options to benefit from. No matter what berries you decide on eating, you will receive a healthy dose of antioxidants, vitamins, and minerals within every berry. Studies indicate that eating berries at least twice a week will lead to reduced levels of inflammation in the body. There are two compounds in particular that reduce inflammation, namely quercetin and rutin.
Resveratrol
Resveratrol has a ton of research to back up its anti-inflammatory and antioxidative properties. This will protect your heart, brain, and joints from inflammation.
According to one study, supplying your body with resveratrol can help with arthritis and improve functional prognosis in patients.
Green tea
Green tea contains powerful antioxidants and anti-inflammatory compounds that eliminate the harmful effects of free radicals. The benefits of green tea are diverse and impact most organ systems.
Interested in anti-inflammatory desserts along with your tea? Check out this article.
Hyaluronic acid
Hyaluronic acid (HA) has potent effects on inflammation and free radicals. This substance lowers the concentration of harmful chemicals inside the joint.
It also optimizes the natural properties of the joint to regenerate. Researchers found that HA is one of the most effective compounds in dampening inflammation and treating patients with arthritic disorders.
Additionally, HA lubricates the joints by stimulating the release of the synovial fluid. This reduces the adverse effects of friction and bone destruction (i.e., osteolysis).
Broccoli
Broccoli is packed full of minerals and nutrients that can help dramatically reduce inflammation in the body. There are key components contained within broccoli that can get rid of the pain in joints that arthritis sufferers face. One of those is known as sulforaphane. This particular compound has been found to block the formation of cells that are partially responsible for rheumatoid arthritis. If you have arthritis, broccoli is an especially helpful food to eat.
Turmeric
Curcumin, the active ingredient in turmeric, is an impressively potent anti-inflammatory compound that could provide you with similar benefits to anti-inflammatory medications. Fortunately, you don’t have to deal with the adverse effects of pharmacological drugs.
Today, many professional athletes take turmeric to address pain and joint inflammation, especially after official competitions.
Check these recipes that you can easily make at home and are packed with turmeric, click here.
Type II collagen
Type II collagen helps inflammatory conditions, such as heart disease and arthritis. Studies showed that collagen supplements help with osteoarthritis and joint pain.
In one review that included 5 studies, researchers analyzed the results of taking 10 grams of collagen daily for 24 weeks. The studies collectively included 500 participants who had significant improvement in joint stiffness and joint pain.
The exact mechanism that led to these results is still vague. However, researchers believe that collagen infiltrates into the joints to stimulate cartilage repair. This dampens inflammation, improves joint pain, and relieves pain.
To observe the benefits of collagen, you need to take 10 grams per day for a few weeks.
Olive Oil
Olive oil is one of the best oils you could add to your meals. It has long been known to reduce swelling and inflammation, especially for those suffering from arthritis. One study found that olive oil not only reduces inflammation in joints but also hinders the process of cartilage becoming deteriorated. The quality of olive oil should be high in order to receive the greatest benefits it has to offer. Cold-pressed extra virgin olive oil would be the best thing to add to your anti-inflammatory diet. Other studies have also confirmed the remarkable inflammation-fighting properties of olive oil.
More interested in preparing your own meals? Click here.
How can the anti-inflammatory diet help with joint problems
Joint pain results from the accumulation of inflammatory chemicals inside the articular capsules. Over time, these chemicals damage the articular tissues, creating a vicious cycle of damage repair.
Supplying your body with high-quality anti-inflammatory foods will significantly improve your joint pain and inflammation.
Takeaway message
Anti-inflammatory diets are extremely effective in optimizing overall health and preventing irreversible damage. Make sure to include some of the foods we listed above in your diet.
We hope that this article managed to highlight the role of anti-inflammatory diets in helping people with chronic diseases and pain.
There are plenty of anti-inflammatory foods you can add to your diet that will reduce or even eliminate the pain that stems from inflammation. You can reduce inflammation even further by taking a joint supplement like JointFuel360. These foods that help fight inflammation are usually delicious, so you won’t feel like it’s a challenge to incorporate them into your meals. In fact, you will probably really enjoy your new diet!
