Arthritis & Inflammation - Anti-Inflammatory Food Groups

By Anna Hazard

View the Rest of the Series

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

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

• 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

• 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

• 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

• 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)
  

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
  

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
  

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

Fresh Fruit

• 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.

• 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
  • 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.