By Taras Makarenko, certified Nutritionist at Hong Kong Sports Clinic
Inflammation is a natural process that helps the body heal and protect itself from infection and injury. However, chronic inflammation can lead to a range of health problems, including heart disease, cancer, and autoimmune disorders. Fortunately, there are many foods and supplements that have potent anti-inflammatory properties. In this article, we will discuss some of the most effective anti-inflammatory foods and supplements, backed up by science.
- Turmeric
Turmeric is a spice commonly used in Indian and Middle Eastern cuisine. It contains a compound called curcumin, which has potent anti-inflammatory properties. Studies have shown that curcumin can reduce inflammation in the body by inhibiting the production of inflammatory molecules called cytokines. It may also help reduce the risk of chronic diseases such as heart disease and cancer. To get the most benefit from turmeric, it’s best to consume it with black pepper, which enhances the absorption of curcumin.
- Ginger
Ginger is another spice with powerful anti-inflammatory properties. It contains compounds called gingerols and shogaols, which have been shown to reduce inflammation in the body. Studies have also suggested that ginger may help alleviate pain and stiffness in people with osteoarthritis. Ginger can be consumed fresh, dried, or in supplement form.
- Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat found in fatty fish such as salmon, sardines, and mackerel. They have been shown to have potent anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease, rheumatoid arthritis, and Alzheimer’s disease. Omega-3 fatty acids can also be found in fish oil supplements and algae-based supplements for those who do not consume fish.
- Berries
Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants and have potent anti-inflammatory properties. Studies have shown that consuming berries can reduce inflammation in the body and may help improve cognitive function in older adults. Berries can be consumed fresh or frozen, and are a fantastic addition to smoothies, yogurt, and oatmeal.
- Green Tea
Green tea is a popular beverage that is rich in antioxidants called catechins. These antioxidants have been shown to have potent anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease. Green tea can be consumed hot or cold and can be sweetened with honey or lemon for added flavour.
- Garlic
Garlic is a pungent herb that has been used for centuries for its medicinal properties. It contains a compound called allicin, which has potent anti-inflammatory properties. Studies have also suggested that garlic may help reduce blood pressure and cholesterol levels and may have cancer-fighting properties. Garlic can be consumed fresh, roasted, or in supplement form.
- Probiotics
Probiotics are live bacteria and yeasts that are beneficial for gut health. They have been shown to have potent anti-inflammatory properties and may help reduce the risk of chronic diseases such as inflammatory bowel disease, allergies, and autoimmune disorders. Probiotics can be found in fermented foods such as yogurt, kefir, and kimchi, as well as in supplement form.
- Vitamin D
Vitamin D is a fat-soluble vitamin that is crucial for bone health. It also has potent anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease, cancer, and autoimmune disorders. Vitamin D can be obtained from sun exposure, fortified foods such as milk and cereals, and supplements.
- Resveratrol
Resveratrol is a compound found in grapes, red wine, and peanuts. It has potent anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease. Resveratrol can be consumed through food or in supplement form.
- Curcumin Supplements
Curcumin supplements are a concentrated form of the anti-inflammatory compound found in turmeric. They have been shown to have potent anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease. Curcumin supplements are available in capsule or tablet form.
Conclusion
In conclusion, there are many foods and supplements that have potent anti-inflammatory properties. Incorporating these foods and supplements into your diet may help reduce inflammation in the body and improve overall health. It is important to talk to your healthcare provider before adding any supplements to your diet.
References:
- Turmeric:
Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92. doi: 10.3390/foods6100092
- Ginger:
Daily, J. W., Zhang, X., Kim, D. S., & Park, S. (2015). Efficacy of ginger for treating Type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials. Journal of Ethnic Foods, 2(1), 36-43. doi: 10.1016/j.jef.2015.03.005
- Omega-3 Fatty Acids:
Calder, P. C. (2020). Omega-3 fatty acids and inflammatory processes: from molecules to clinical trials. Biochemical Society Transactions, 48(1), 121-127. doi: 10.1042/BST20190167
- Berries:
Lee, Y., Kim, H., & Bae, S. (2020). Health benefits of berry fruits and their bioactive compounds. Journal of the Science of Food and Agriculture, 100(1), 12-26. doi: 10.1002/jsfa.10118
- Green Tea:
Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., & Wang, S. (2019). Quercetin, Inflammation and Immunity. Nutrients, 11(9), 2279. doi: 10.3390/nu11092279
- Garlic:
Nahas, R., & Moher, M. (2015). Complementary and alternative medicine for the treatment of type 2 diabetes. Canadian Family Physician, 61(3), 243-248.
- Probiotics:
Azad, M. A. K., Sarker, M., Wan, D., & Immunology, M. (2018). Immunomodulatory Effects of Probiotics on Cytokine Profiles. BioMed Research International, 2018, 1-9. doi: 10.1155/2018/8063647
- Vitamin D:
Wimalawansa, S. J. (2018). Vitamin D in the New Millennium. Current Osteoporosis Reports, 16(3), 243-255. doi: 10.1007/s11914-018-0446-1
- Resveratrol:
Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., & Wang, S. (2019). Quercetin, Inflammation and Immunity. Nutrients, 11(9), 2279. doi: 10.3390/nu11092279
- Curcumin Supplements:
Henrotin, Y., Priem, F., & Mobasheri, A. (2013). Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. SpringerPlus, 2(1), 56. doi: 10.1186/2193-1801-2-56
