What is
inflammation?
Almost every disease in the body is caused by some sort of
inflammation. Inflammation can be caused by eating processed foods and its
why those with obesity are at a much greater risk of
diseases such as diabetes, heart disease and cancer. Inflammation can also be
caused by other factors such as stress and pollution. Specific inflammation can
lead to pains, headaches and arthritis. Including the following
anti-inflammatory foods in your diet will therefore reduce the risk of health
complications and help you live a healthier and happier life!
Here are my favourite 10 anti-inflammatory foods and I have
included top tips for each food, on how to incorporate them into your diet.
1. Cinnamon
Cinnamon has been used for centuries as an anti inflammatory and studies have demonstrated that it can improve symptoms of a wide variety of inflammatory disorders such as gastric inflammation and arthritis. With arthritis, not only does Cinnamon reduce specific inflammation, it also boosts blood circulation in the body which reduces the pain.
Top tip: Try sprinkling it on some cooked apples in the
morning, or in your porridge. I also like to add it to curries or middle eastern inspired dishes.
2. Turmeric
Turmeric is anti-inflammatory due to its high content of curcumin, a powerful anti-inflammatory
nutrient. Actually, in Spanish, turmeric is ‘curcuma’ which is alike to its powerful compound curcumin. It may be hard to reap the benefits of turmeric by a little
sprinkle in your curry but it definitely is better than nothing. Some people,
including myself, take turmeric tablets like these.
Top tip: As said above, I like to take
turmeric pills. Alternatively, you could buy fresh turmeric and grate it into smoothies or
stews. If you only have the powdered version, that’s also ok! Load your curries
up with this extremely healthy spice.
3. Ginger
Gingerol,
shogaol, and paradol, which are the active constituents in ginger, are what
make this spicy root so anti-inflammatory. Studies have shown that ginger inhibits the production of the
pro-inflammatory cytokines that make inflammation happen more frequently in the
body.
Top tip: grate some into water in the morning (maybe add
some lemon to offset the strong taste). Ginger teas are also great. I like to
add ginger when I make sauces for my stir-fries: lemon, ginger and soya sauce
boosts the flavour and the nutritional content.
4. Berries
Berries are full of antioxidants so it would be right to
assume that they are also very anti-inflammatory. I love berries because 1. They
are tasty but 2. They are a great natural source of energy and keep blood sugars
stable. They are also thought to be one of the best ‘anti-ageing’ foods out
there.
Top tip: frozen berries are cheaper and take only 30 mins to defrost in a bowl of water. You could buy a range of berries such as blueberries,s raspberries, strawberries and blackberries, and load up your breakfast with them every morning, as it is better to eat them in the morning. Also, eating a range of foods is better for your gut health - see post here).
5. Fatty Fish
As well as been an excellent source of omega 3 (read about the importance of Omega 3 in my post here), fatty fish such as salmon, sardines, anchovies contain anti inflammatory properties.
Top tip: Smoked salmon pasta is one of my favourites. I like to mix some
courgette and plant-based cream with some gluten-free pasta and salmon for
an extremely tasty meal.
Warning: I personally don’t buy farmed salmon as they contain
high levels of contaminants and the dyes used are to make the malnourished fish
look more ‘natural’. I stay away from Scottish salmon and opt for Wild Alaskan
or Wild Norwegian salmon instead.
6. Avocados
Avocados are also a great source of monounsaturated fats including
oleic acids which appear to have some anti inflammatory properties. A small proportion
of the avocado is omega-3, a type of polyunsaturated fat with strong
anti-inflammatory properties.
Top tip: Avocado on toast is always a classic but I also
love to have guacamole as a dip. You could also try creating a Mexican bowl
with beans, brown rice, peppers, onions and some sliced avocado. Avocado oil is also a great shout and its what I use for cooking on a high heat due to its high smoke point.
7. Peppers
Many people don’t know that ½ of a red bell
pepper contains 100% of your daily amount of vitamin C. They are packed with
antioxidants such as quercetin, which showed to reduce a marker of an
inflammatory disease called sarcoidosis. If we look at chilli peppers, they
contain sinapic acid and ferulic acid, which may reduce inflammation and lead
to healthier ageing.
Top tip: Chop up peppers into strips or cubes and add them
into any meal: curries, stews, chillies, stir-fries. They are even better raw
so add them to salads or use them to dip into guacamole for a double whammy.
8. Mushrooms
Mushrooms contain phenols and other antioxidants that
provide anti-inflammatory protection. A type of mushroom called ‘lions mane’ is
great for reducing inflammation caused by obesity-related illnesses.
Top tip: Mushrooms can be used in a variety of dishes: risottos, stir fries, curries
etc but you can also buy tablets. I particularly like this Mushroom Complex supplement which has Chaga, Cordyceps, Shiitake, Reishi, Lions Mae and Maitake
with zero additives and is 100% vegan.
9. Grapes
In one study, people with heart disease who
consumed grape extract daily experienced a decrease in inflammatory gene markers.
Unfortunately, I'm not sure we could count wine in this as alcohol is definitely
inflammatory.
Top tip: Try freezing grapes and eating them – they taste
so delicious, especially on a hot day!
10. Extra virgin olive oil
Studies
show that this amazing source of monounsaturated fats also reduces risk of
heart disease, brain banker amongst other serious health conditions; A study
into the Mediterranean diet showed that inflammatory markers were significantly
decreased in those who consumed 50ml of olive oil daily. It just so happens
that olive oil is a great source of healthy fats too.
Top tip: If you don’t want to do a shot of olive oil every
morning like some of those in Spain and Greece, try pouring it on sourdough toast or bread as a snack with a pinch of
high-quality salt. I wouldn’t recommend frying with olive oil as it releases
toxins at high heat, as explained in my previous post.
Bonus: Dark Chocolate / Cocoa
The pure form of chocolate is packed with antioxidants
and flavonols which are responsible for the anti-inflammatory effects. Note that
cows milk is inflammatory so milk chocolate isn’t really going to cut it. Chocolate with >70 cocoa is what we should be aiming for. Top tip: buy cocoa
powder and include in your porridge or granola for a chocolatey flavour and a
health boost.
Inflammatory foods
In addition to filling your diet with nutritious
anti-inflammatory ingredients, its important to reduce consumption of foods
that can promote inflammation. This includes processed foods like fast food,
frozen meals, fried foods, sodas and fizzy drinks, processed meats and
hydrogenated oils. Refined carbohydrates have also been linked to increased
inflammation: these are items such as white bread, pasta, white rice and
crackers.
I hope this post helped you in some way. Whether you incorporate the mushroom complex or turmeric tablets into your life; or simply a couple of new fruits and veggies into your diet, it will make a difference! I hope to continue to provide information to help you live your healthiest,
most fulfilling life!
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