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Anti-Inflammatory Diet

Age related illnesses, Diets, Inflammation | July 18, 2019 | Author: Naturopath

Inflammation, diet, age related

Anti-Inflammatory Diet

We know that inflammation is important to us to defend against disease and disorders and initiate the healing process, but when inflammation does not resolve it can contribute to the development, progression and complications of chronic diseases such as type 2 diabetes, cardiovascular disease, Alzheimer’s disease and obesity.

Oxidative stress and inflammation are believed to be the underlying etiological factors to the development of obesity-related chronic diseases. Adjusting the diet to include certain foods and eliminate or reduce others can help modulate inflammation, reduce symptoms and minimise the development of disease. Certain foods have been studied for their value as antioxidants and anti-inflammatory.

Foods to Include in Your Diet

Fish

Certain fish contain long-chain fatty acids (EPA/DHA) which have been found to reduce inflammation that leads to cardiovascular disease, metabolic syndrome, kidney disease and diabetes. Fish to include are salmon, sardines, mackerel, anchovies and herring.

Eat more fish and less meat. 

Fruits and Vegetables

Let's be honest, we know that most foods from nature provide an abundant supply of heatlh-supporting nutrients such as vitamins, mineral. fibre and phytochemicals. Some have been studied for these values.

FruitBerries especially blueberries, strawberries, rasberries, blackberries; and pomegranates have been associated with antioxidant, anti-inflammatory and analgesic effects. These highly coloured fruits are full of nutrients – vitamin, minerals, fibre and antioxidants (polyphenols) – called anthocyanins. These compounds can help reduce inflammation, support the immune system and reduce the risk of developing heart disease.

Red grapes contain an ingredient called resveratrol, beneficial due to its anti-inflammatory properties for the potential treatment and prevention of atherosclerosis, cardiovascular and cerebrovascular diseases. Resveratrol may also help reduce obesity. Grapes also contain the anti-inflammatory and antioxidant compounds, anthocyanins.

Apples are rich in polyphenols, which provide antioxidant properties, mediation of cellular processes such as inflammation, and modulation of gut microbiota.

Pineapple contains bromelain, offering anti-inflammatory, antithrombotic and fibrinolytic affects, anticancer activity and supporting immunity, wound healing and circulation.

Oranges contain compounds called polyphenols which have been studied for their effect on recuing inflammation.

Cruciferous vegetables

Broccoli and brussel sprouts are the particular vegetables of this group which offer the most benefit. These vegetables contain compounds called isothiocyanates which exert an effect which results in attenuation of inflammation and oxidation. Whilst not always favourites on the plate, it is good to include in the daily diet to help avoid cancers and cardiovascular diseases.

Leafy greens such as spinach, kale and collard offer antioxidant activity.

Beetroot constituents offer potent antioxidant, anti-inflammatory and chemo-preventive activity.

Include a variety of fresh fruit, vegetables and legumes in your diet every day to harness the anioxidant and anti-inflammatory value.

Tree nuts

Nuts contain a variety of fatty acid, proteins, fibres, vitamins, minerals, carotenoids and phytosterols with potential antioxidant action. Don’t use too many as they also have a high calorie content. Best choice walnuts, almonds, pistachios and pecans.

Tree nutsThe consumption of nuts (especially walnuts) has been associated with a reduced risk of coronary artery disease (CAD) and associated factors; impaired vascular function, dyslipidaemia, non-fatty liver disease and hypertension; through a range of different mechanisms attained from their nutritional content.

Nuts have a beneficial influence on gut microbiota 

Seeds. Include chia and flaxseeds which are high in fibre and omega-3-fatty acids. Flaxseeds need to be ground to release the omega content.

Herbs and spices

Turmeric is one particular spice which has had many studies for its ability to lower inflammation. The active ingredient is curcumin. The amounts needed to have a notable effect on inflammation would possible be too great if just trying from a food source, however it is still a flavoursome additive to meals.
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Ginger. There are many scientific studies supporting ginger in its role in reducing inflammation. It also has value in the reduction of pain and as an antibacterial.
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Many spices have value for health. Cinnamon, saffron, chilli and clove are some others which can be added to meals. Click Here for more ways to spice up your life.

Green Tea

Green Tea contains many antioxidants and a particular substance called epigallocatechin-3-gallate (EGCG) which inhibits inflammation in the body and has been shown to reduce the risk of Alzheimer’s disease, heart disease and cancer. EGCG is also beneficial for weight loss and obesity.

Cacao

CacaoCacao is the raw form of cocoa (what chocolate is made from). Cacao contains flavanols, bioactive compounds, associated with the prevention of chronic diseases associated with inflammation, oxidative stress and metabolic disorders.

Interesting – coffee contains polyphenols and other anti-inflammatory compounds which may have a protective effect.

Foods to Reduce

  • Meat
  • Processed foods
  • Refined carbohydrates
  • Carbonated soft drinks

In summary

Diet should be based on nutritionally-rich plant food, unrefined unsaturated oils, whole-grains, nuts, seeds and fish and reduced in meat and processed fats.

  • Snack on fruit, nuts and seeds
  • Drink cacao and green tea
  • Add olive oil to salads
  • Include spices – especially turmeric and ginger
  • Fruit and vegetable can be made into a juice – add your nuts and seeds

By consuming foods which help reduce inflammation you will be contributing to the health of the body over-all, improving mood, sleep and health risks associated with chronic inflammation.

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References

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Interactions between prebiotics, probiotics, polyunsaturated fatty acids and polyphenols: diet or supplementation for metabolic syndrome prevention? https://www.ncbi.nlm.nih.gov/pubmed/24467635

Omega-3 fatty acids and their lipid mediators: towards an understanding of resolvin and protectin formation. https://www.ncbi.nlm.nih.gov/pubmed/22326554

n-3 Fatty acids and cardiovascular disease: mechanisms underlying beneficial effects. https://www.ncbi.nlm.nih.gov/pubmed/18541602

Docosahexaenoic Acid, Inflammation, and Bacterial Dysbiosis in Relation to Periodontal Disease, Inflammatory Bowel Disease, and the Metabolic Syndrome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775255/

Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. https://www.ncbi.nlm.nih.gov/pubmed/24860193

Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. https://www.ncbi.nlm.nih.gov/pubmed/28605204

Fruit Polyphenols: A Review of Anti-inflammatory Effects in Humans. https://www.ncbi.nlm.nih.gov/pubmed/25616409

Dietary flavonoids from modified apple reduce inflammation markers and modulate gut microbiota in mice. https://www.ncbi.nlm.nih.gov/pubmed/24353343

Attenuation of meal-induced inflammatory and thrombotic responses in overweight men and women after 6-week daily strawberry (Fragaria) intake. A randomized placebo-controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/21242652

Berries: anti-inflammatory effects in humans. https://www.ncbi.nlm.nih.gov/pubmed/24512603

Bioactive Compounds and Antioxidant Activity in Different Types of Berries. https://www.ncbi.nlm.nih.gov/pubmed/26501271

Dietary fruits and arthritis. https://www.ncbi.nlm.nih.gov/pubmed/29227497

A novel resveratrol analog PA19 attenuates obesity-induced cardiac and renal injury by inhibiting inflammation and inflammatory cell infiltration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6522815/

Potential role of bromelain in clinical and therapeutic applications. https://www.ncbi.nlm.nih.gov/pubmed/27602208

Ginger--an herbal medicinal product with broad anti-inflammatory actions. https://www.ncbi.nlm.nih.gov/pubmed/16117603

Evaluation of 2-thiothiazolidine-4-carboxylic Acid, a Common Metabolite of Isothiocyanates as a Potential Biomarker of Cruciferous Vegetable Intake (P06-017-19). https://www.ncbi.nlm.nih.gov/pubmed/31224116

Protective effect of sulforaphane against oxidative stress: recent advances. https://www.ncbi.nlm.nih.gov/pubmed/21129940

Beneficial Effects of Tea and the Green Tea Catechin Epigallocatechin-3-gallate on Obesity. https://www.ncbi.nlm.nih.gov/pubmed/27689985

Cocoa Flavanols: Natural Agents with Attenuating Effects on Metabolic Syndrome Risk Factors. https://www.ncbi.nlm.nih.gov/pubmed/30935075

Nuts and Cardiovascular Disease Prevention. https://www.ncbi.nlm.nih.gov/pubmed/30094487

Prebiotic nut compounds and human microbiota. https://www.ncbi.nlm.nih.gov/pubmed/27224877

https://www.healthline.com/nutrition/9-healthy-nuts#section6

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4557621/

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