Understanding Chronic Inflammation
While acute inflammation is a necessary immune response for healing, chronic low-grade inflammation contributes to numerous diseases including cardiovascular disease, diabetes, cancer, and neurodegenerative conditions. Dietary patterns significantly influence inflammatory markers, making food choices a powerful tool for managing inflammation.
Anti-Inflammatory Foods
Foods that help reduce inflammation include:
- Fatty fish: Rich in omega-3 fatty acids (EPA and DHA), which have potent anti-inflammatory effects.
- Berries: Packed with antioxidants like anthocyanins that combat oxidative stress.
- Leafy greens: High in vitamins, minerals, and phytochemicals with anti-inflammatory properties.
- Nuts and seeds: Provide healthy fats, fiber, and antioxidants.
- Olive oil: Contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen.
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
Research Evidence
Studies show that Mediterranean-style diets, rich in anti-inflammatory foods, are associated with reduced markers of inflammation (CRP, IL-6) and lower risk of chronic diseases.
Foods to Limit
Processed foods, refined sugars, trans fats, and excessive omega-6 fatty acids can promote inflammation. Limiting these foods while emphasizing whole, anti-inflammatory options supports optimal health.