6 of The Best Anti-Inflammatory Foods
Diet plays a critical role in managing inflammation, as the food you eat can either exacerbate or alleviate it. Certain foods, like those high in sugar and saturated fats, promote inflammation, while others, rich in antioxidants, omega-3s, and polyphenols, help to combat it. A balanced, anti-inflammatory diet can reduce levels of pro-inflammatory markers in the body, improve symptoms of chronic inflammatory conditions, and decrease the risk of associated diseases like arthritis, heart disease, and diabetes. By making intentional food choices, it’s possible to support the body’s natural defences and reduce chronic inflammation over time.
What Is Inflammation?
Inflammation is the body’s way of protecting itself from injury or infection, triggering an immune response to heal damaged tissues. While acute inflammation is crucial for healing, chronic inflammation can have serious consequences, contributing to conditions like heart disease, diabetes, arthritis, and autoimmune disorders. Alarmingly, musculoskeletal conditions linked to inflammation, such as arthritis, affect around 20 million people in the UK, with over 10 million individuals diagnosed with osteoarthritis alone. Additionally, inflammatory bowel disease (IBD) impacts about 1 in 123 people, a rising trend in the UK.
6 Foods to Reduce Inflammation
1. Fatty Fish
Fatty fish, like salmon and mackerel are packed with omega-3 fatty acids, known to reduce inflammation and lower risks of chronic diseases. Consuming fish twice a week can help regulate inflammatory markers.
2. Leafy Greens
Spinach, kale, and broccoli are excellent sources of vitamins and antioxidants, particularly vitamin K, which supports anti-inflammatory processes.
3. Berries
Blueberries and strawberries contain anthocyanins, which not only lower inflammation but also support brain and heart health.
4. Turmeric
Curcumin, the active compound in turmeric, is a powerful anti-inflammatory. Studies suggest its effectiveness in managing symptoms of arthritis and other chronic conditions when combined with black pepper for absorption.
5. Nuts and Seeds
Rich in healthy fats and fibre, almonds, walnuts, flaxseeds, and chia seeds promote heart health and combat inflammation.
6. Green Tea
Packed with catechins, green tea helps reduce inflammation and boosts metabolism.
By focusing on an anti-inflammatory diet, many in the UK could mitigate the impacts of chronic inflammation-related diseases, which represent a significant health burden. Complementing this diet with a healthy lifestyle—regular exercise, stress management and avoiding processed foods—offers the best defence against these conditions.
