Inflammation is the body’s response to injury, infection, irritation or imbalance, causing symptoms of redness, soreness, heat, swelling or loss of function. Chronic inflammation has been linked to cancer, heart disease, depression and more. So how do we stop our bodies’ inflammation response from going haywire?
Resolving the infection, removing the irritation or correcting the hormonal imbalance reduces the destruction of cells. But what we eat makes a difference, too.
By following an anti-inflammatory diet—focusing on phytonutrients in fruit and vegetables and essential fatty acids and amino acids plentiful in many things from seeds to seafood—we are often able to quench the flames of inflammation and initiate cell repair.
Color is key
True regeneration occurs when we eat all colors of the food rainbow. Beta carotene, the orange pigment in carrots, squash and yams, converts to vitamin A, which is important for healing the gastrointestinal tract, lungs and skin.
Green foods like asparagus and green beans are rich in vitamin B complex, which nourishes the nervous system, increases absorption of omega-3s and balances our hormones.
Vitamin C-rich foods are often red, as in berries and purple cabbage, and are critical for the production of collagen, the protein that repairs skin, bone and joints.
Make sure you are getting these colorful foods in your diet—your body will thank you.
1. Asparagus boosts levels of glutathione, a powerful antioxidant that ramps up your immune system, warding off invading pathogens that are an underlying cause of inflammation.
2. Seafood contains a powerfully anti-inflammatory type of omega-3 fatty acid. Research indicates the oil in fish induces anti-inflammatory gene expression.
3. Pomegranates have been shown to halt the enzyme reactions the body uses in triggering inflammation and ultimately pain.
4. Ginger root beats painful inflammation by inhibiting the effects of a type of fat that can cause inflammation and pain.
5. Seeds like flax, hemp, chia and perilla are high in alpha-linolenic acid, a type of anti-inflammatory omega-3 fat. Seeds also contain plant sterols, which also have anti-inflammatory properties.
6. Broccoli is rich in sulforaphane, a chemical that helps the liver neutralize the harmful toxins we breathe. Plus, all cruciferous vegetables (like cauliflower, kale and cabbage) are packed with a unique molecule that reduces inflammatory substances in the blood.
7. Berries help to build one of your body’s most powerful antioxidants: superoxide dismutase (SOD). SOD is important in reducing oxidative stress in our bodies, a key factor in liver support and the prevention of joint pain. Berries are also rich in flavonoids that reduce inflammation and repair cell damage.
8. Apples contain calcium D-glucarate, a substance that plays an important role in liver detoxification and estrogen balance.
9. Fresh herbs rosemary, sage, oregano, basil, thyme and mint contain rosmarinic acid, which has been shown to reduce inflammation in clinical trials.