Anti-inflammatory Foods - Nature’s First Medicine
By Leigh Pujado - Hibiscus Nutrition
Hippocrates, the father of Western medicine, is credited with coining the phrase, “Let food be thy medicine and medicine be thy food.” At some point, between Hippocrates time in the fifth century BC and our time in the twenty-first century, Modern Medicine forgot that the quality of food is integral to our health. But you know the importance of food. That is why you are here, working with me!
Inflammation is one such target where food can, indeed, be medicinal. Anti-inflammatory foods can soothe inflamed tissues in all systems of the body including the joints, the brain, and the gut. This is possible because these types of foods contain bio-active compounds, called phytochemicals, which can turn down the dial on inflammatory signals inside our body (Zhu, et al, 2017). Polyphenols are one such class of phytochemicals, of which scientists have identified more than 8,000 different types. Adding polyphenol-rich foods to your diet, like leafy greens, berries or dark chocolate, can offer powerful health benefits. Flavonoids, a polyphenol found in fruits, vegetables, cocoa, and legumes, can play a role in inhibiting mediators of inflammation and act as potent antioxidants capable of scavenging free radicals (Maleki, et al, 2019). Another flavonoid, fisetin, found in cucumbers, onions, apples, and strawberries, has been linked to the prevention of cancer cell growth. Anthocyanins are the blue and purple pigmented polyphenols found in berries, pomegranates and certain cruciferous vegetable. These pigments can actually stimulate repair of our DNA through epigenetic modifications (Scheiber & Mank, 2023).
You should add as many polyphenol-rich, anti-inflammatory foods to your diet as possible because the incidence of chronic diseases is inversely correlated with the consumption of these foods (Gunathilake, et al, 2018). Below is a list of anti-inflammatory foods to start eating now:
Avocados - high in anti-inflammatory healthy fats and antioxidant vitamin E. They are also high in fiber, potassium, and magnesium
Berries - including strawberries, raspberries, blueberries, and blackberries, contain anthocyanins, the blue, purple and red pigments that fight inflammation
Bone Broth - contains glutamine, an amino acid with anti-inflammatory effects on the GI tract
Celery - a known anti-hypertensive food
Cherries - rich in anthocyanins and catechins
Citrus fruits - loaded with flavonoids, alkaloids, and other compounds that act in anti-oxidative, anti-inflammatory and anti-cancer ways. They also exhibit cardiovascular protective and neuroprotective effects
Cruciferous vegetables - like broccoli, cauliflower, sprouts, cabbage, kale, and arugula, are all full of antioxidants. Broccoli and arugula in particular are high in sulforaphane, an antioxidant that fights inflammation and cancer
Bell peppers - loaded with vitamin C and the antioxidant, quercetin
Chili peppers - contain capsaicin, an anti-inflammatory and pain relieving compound. The hotter the chili, the higher the capsaicin content
Dark chocolate and cocoa - contain flavanols, an anti-inflammatory compound that benefits the cells that line the arteries. Look for dark chocolate that is at least 70% cocoa
Garlic - beneficial to many systems of the body including actively lowering blood pressure, cholesterol and inflammation
Ginger - can alleviate sensitive stomachs and nausea
Grapes - contain the antioxidants anthocyanins and resveratrol
Green Tea - contains the antioxidant EGCG which inhibits inflammation, prevents cellular damage and has anti-cancer properties
Leafy green vegetables - including Swiss chard, spinach, kale, bok choy, and arugula, are rich in polyphenols, carotenoids, and antioxidants
Nuts & Seeds - almonds, walnuts, flax, pumpkin and chia seeds are all rich sources of omega-3 fatty acids
Olive oil - is an omega-3 fatty acid containing oleocanthal, a compound that prevents the production of pro-inflammatory enzymes
Pineapple - contains bromelain, an anti-inflammatory enzyme
Mushrooms - rich in selenium, copper and all B vitamins, plus they contain polyphenols and antioxidants.
Fatty fish - such as salmon, mackerel, sardines, and anchovies, contain high levels of the omega-3 fatty acids EPA and DHA which dramatically lower inflammation
Tomatoes - high in vitamin C, potassium, and the antioxidant lycopene, which is particularly powerful in fighting cancer
Turmeric - Curcumin is the anti-inflammatory compound in turmeric, the yellow spice common in curry cuisines
References:
Gunathilake, K. D. P. P., Ranaweera, K. K. D. S., & Rupasinghe, H. P. V. (2018). In Vitro Anti-Inflammatory Properties of Selected Green Leafy Vegetables. Biomedicines, 6(4), 107. https://doi.org/10.3390/biomedicines6040107
Lv, X., Zhao, S., Ning, Z., Zeng, H., Shu, Y., Tao, O., Xiao, C., Lu, C., & Liu, Y. (2015). Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chemistry Central journal, 9, 68. https://doi.org/10.1186/s13065-015-0145-9
Maleki, S. J., Crespo, J. F., & Cabanillas, B. (2019). Anti-inflammatory effects of flavonoids. Food chemistry, 299, 125124. https://doi.org/10.1016/j.foodchem.2019.125124
Scheiber A, Mank V. Anti-Inflammatory Diets. [Updated 2023 Oct 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597377/
Zhu, F., Du, B., & Xu, B. (2017). Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Critical Reviews in Food Science and Nutrition, 58(8), 1260–1270. https://doi.org/10.1080/10408398.2016.1251390