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Arthritis & Inflammation - Anti-Inflammatory Food Groups

9/7/2016

7 Comments

 
By Anna Hazard

View the Rest of the Series

Part 1 - Arthritis & Inflammation - Foods to Avoid
Part 3 - Arthritis & Inflammation - Other Anti-Inflammatory Foods

Anti-inflammatory Foods Picture

Introduction

Inflammation within the body is caused when the immune system attacks substances deemed foreign to the body. This is necessary for preventing illnesses, treating injuries, or healing wounds (such as when the lymphatic system uses an increased blood flow to bring white blood cells to an injured area) Chronic inflammation is caused when inflammation persists long term due to the immune system attacking normal healthy body cells. This has been linked to many diseases and ailments such as arthritis, Alzheimer's, diabetes, heart disease, asthma, fibromyalgia, celiac disease, and Parkinson's
 
Factors such as stress, lack of sleep, allergies, smoking, genetics, the environment, and especially diet has been linked to triggering bouts of inflammation and greatly increasing the chance of developing a variation of chronic inflammation. However, some foods are known to reduce the risk of inflammation due to their chemical make-up and the presence of antioxidants, polyphenols, essential fatty acids, and other known anti-inflammatory elements.

Anti-inflammatory Foods

Dark Green Leafy Vegetables Picture
Dark Green Leafy Vegetables
  • Bok choy, spinach, kale, collards, swiss chard, rappini
  • Rich in anti-inflammatory flavonoids (plant-based antioxidents which bind damaging free radicals) as well as Vitamins C, E, & K which protect against the pro-inflammatory molecules called cytokines
Cruciferous Vegetables Picture
Cruciferous Vegetables
  • Broccoli, cauliflower, cabbage, Brussels sprouts
  • Possess antioxidants -- flavonoids & carotenoids -- and key vitamins like vitamin C and K which reduce inflammation by lowering oxidative stress on the body. Studies indicate that these vegetables lower the presence of inflammatory molecules such as tumor necrosis factor-alpha (TNF-a), interleukin-1beta (IL-1b) and interleukin-6 (IL-6)
Whole Grains Picture
Whole Grains
  • Brown rice, quinoa, millet, amaranth (with unground intact individual grains)
  • Contains high fiber which helps produce butyrate, a fatty acid that turns off genes related to inflammation and helps reduce the inflammatory hormone homocysteine within the body. Whole grains should be subbed in for their more inflammatory refined white grain counterparts.
Nuts Picture
Nuts
  • Almonds, walnuts, hazelnuts
  • Great source of antioxidants, particularly almonds (rich in fiber, calcium, and vitamin E which helps protect cells from oxidative damage), walnuts (high amounts of the anti-inflammatory omega-3 known as ALA) and hazelnuts (containing the highest amount of the immuno-protective oleic acid)
Chia Seeds Picture
Sprouted Seeds
  • Chia, flax, hemp
  • High in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid which helps prevent the body's overproduction of cytokines and oxidant molecules that can lead to inflammation, plant lignan, and other anti-inflammatory phytonutrients & antioxidants
Salmon Picture
Fatty Fish (Wild caught)
  • Salmon, mackerel, tuna, sardines
  • Oily fish are high in anti-inflammatory omega-3 fatty acids Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which inhibit leukocytes (immune system cells) cytokines enzymes that trigger the body's inflammatory response
Yogurt Picture
Probiotic Foods
  • Sauerkraut, yogurt, kimchi, tempeh
  • Helps maintain the balance of good digestive bacteria within the gut which helps prevent intestinal inflammation, reduces the common biomarkers of inflammation such as the C-reactive protein, and lowers risk of developing chronic inflammation & other diseases such as colon cancer
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Fresh Fruit
Blueberries Strawberries Raspberries Blackberries Picture
  • Dark Berries
    • Blueberries, strawberries, blackberries, raspberries
    • Contains anthocyanins & the  antioxidant flavenoid quercetin (which give berries their dark coloring) which helps lower the inflammatory marker CRP in the blood and the polyphenol resveratrol which further decreases the inflammatory free radicals.
Cherries Picture
  • Tart Cherries
    • High in antioxidants and anthocyanins (pigment present in dark fruit) studies have shown the tart variety can reduce inflammation up to 50% as well as help users reduce their use of anti-inflammatory medication
Pineapple Picture
  • Pineapple
    • Possesses the digestive enzyme bromelain (usually paired with quercetin in supplements) which regulates the immune systems' inflammatory response and prevents blood clotting/blood platelets from building up within arteries & vessels. Also includes other phytonutrients , antioxidants, and vitamins such as  vitamin C, vitamin B1, potassium and manganese that can help decrease the spread of pro-inflammatory metabolites and reduce the symptoms of inflammation.
7 Comments
Ma.laiza Bayquin link
7/3/2020 02:46:28 am

Great.

Its amazing and great article.
Loving food can see only in the back ground in our house.
That a perfect day for us.thanks for great sharing.

Reply
Haarlem Oil link
7/28/2020 07:44:44 pm

Excellent. These anti-inflammatory foods are so damn yummy and healthy. Aside from yummiest and healthy it can give good satisfaction to our body. Also Genuine Haarlem Oil has a good health benefits anti-inflammatory & antioxidants both are came from it. Originated in France laboratories made of natural herbs that can help to protect against diseases and viruses. Anyway, Thank you very much and God bless!

Reply
GHO-AHK Company link
8/2/2020 09:56:12 pm


Great content!! So much informative content you produce high quality of content which is good for those people can possible visit you site. I love the journey of my research from this website. Hope you do more blog post here about health. Thank you and God bless!!!

Reply
GHO-AHK Company link
8/2/2020 09:57:53 pm


Great content!! So much informative content you produce high quality of content which is good for those people can possible visit you site. It same like Haarlem Oil or Black Cumin Seed Oil made by french people in France. I love the journey of my research from this website. Hope you do more blog post here about health. Thank you and God bless!!!

Reply
GHO link
6/3/2021 03:25:11 am

Thank you for sharing this very informative content I read a lot of importance's to live longer by taking self care by drinking food supplements daily. I also recommend Haarlem Oil made from France. It can help to boost your immune system to fight against viruses and infections.

Reply
GHO-AHK CORPORATION link
7/21/2021 01:35:04 am

Thank you for sharing it helps me a lot. Now, I have experience on Genuine Haarlem Oil who helps to recover the pains of my mother. Very effective food supplements it can help also to boost your immune system. btw. I love your article you shared on us.

Reply
Best Food Supplements link
9/10/2021 02:10:59 am

Thank you for sharing this very informative content.

Reply



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