Anti-Inflammatory Foods
Diet provides a variety of nutrients through vitamins and minerals, as well as non-nutritive bioactive constituents which modulate immunomodulatory and inflammatory processes within the body.
Timely dietary intake of antioxidant foods and non inflammatory foods strategically combats the inflammatory responses of chronic diseases and their risk factors.
Who Needs to Pay Attention to Inflammatory Foods?
It’s beneficial for everyone to know which foods may be more likely to cause inflammation within the body. Due to the link between inflammation and an increased risk for chronic diseases, people who are already experiencing or have a family history of conditions like type 2 diabetes, heart disease, obesity, and arthritis might be good candidates for adopting an anti-inflammatory diet.
What are the top anti-inflammatory foods?
Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation. The most anti-inflammatory foods may include:
♦ berries
♦ fatty fish (salmon, sardines, herring, mackerel, anchovies)
♦ broccoli
♦ avocados
♦ green tea
♦ peppers
♦ mushrooms
♦ grapes
♦ turmeric, ginger
♦ extra virgin olive oil
♦ dark chocolate and cocoa
♦ tomatoes
♦ cherries
♦ onions (*some people can have reactions to onions)
♦ garlic
♦ dark leafy greens (Kale, spinach, Broccoli)
♦ nuts (walnuts and almonds)
♦ even potatoes which contain anti-inflammatory components such as resistant starch, fibre, and anthocyanins.
While a Mediterranean-based diet focused on fish, fruits, vegetables, nuts, olive oils, and dark chocolate can be useful for anti-inflammatory benefits, experimenting with each food stuff is critical to determine precisely which food / group of foods is of most benefit. Note that daily body changes can occur from other stimuli, (stress, exercise, inflammatory foods, viruses etc) and will require dietary adaptation
See : Reducing the impact of Anti Nutrients
https://www.verywellhealth.com/foods-that-cause-inflammation-8408131
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_14
https://www.sciencedirect.com/science/article/abs/pii/S2214799314000125
https://books.google.com.au/books?hl=en&lr=&id=VyyGSO-orYwC&oi=fnd&pg=PA279&dq=anti+inflammatory+foods&ots=ipmUOOYlw0&sig=AdaD2zd1lj3HPIxZn79oTIUYgPg&redir_esc=y#v=onepage&q=anti inflammatory foods&f=false
https://www.ingentaconnect.com/content/ben/cpd/2016/00000022/00000044/art00009
https://link.springer.com/article/10.1007/s12230-018-09699-z
https://www.sciencedirect.com/science/article/abs/pii/S2214799314000125
https://econtent.hogrefe.com/doi/abs/10.1024/0300-9831.78.6.293