Research shows that inflammation can be decreased (or increased) based on the foods you eat daily.
Most people think inflammation is a bad thing.
However, this isn’t always the case. The body needs some inflammation to function properly and adapt. But, the problem relies upon having too much inflammation (and for a long time).
So, really, the problem is chronic inflammation.
As Hippocrates wisely said: ‘Let thy food be thy medicine and medicine be thy food.’
In other words, your food can help you decrease the signs of chronic inflammation. If you are feeling fatigued, have trouble sleeping, and are unable to lose weight, inflammation might be the culprit.
Here, we’ll go over the top anti-inflammatory foods and molecules worth adding to your diet to help bring balance to the body.
What Is Inflammation?
Inflammation happens when there is a change in the body. It might be something external or internal. As a result, the body sends an inflammatory response to help deal with the change.
There are two types of inflammation: acute and chronic.
Acute inflammation happens when there is a sudden change. For example, when you cut yourself, the body sends signals for the body to start healing the wound. This typically has a short duration, think 2–6 weeks.
Chronic inflammation is when the body keeps signaling these inflammatory cells to work even though there is no danger. In this case, the inflammatory response can take months or years.
The problem with chronic inflammation is that it might be harder to spot than acute inflammation.
However, these are common signs of chronic inflammation:
● Joint pain
● Digestive problems
● Poor immune system
● Trouble losing weight
● Mood disorders
Turmeric is one of the best anti-inflammatory foods to include, thanks to its powerful molecule called curcumin.
Evidence suggests that turmeric (combined with black pepper) can significantly reduce inflammatory markers.
There are different ways you can add turmeric to your diet. You can sprinkle some into your favorite dish or create an anti-inflammatory shot made with lemon, oranges, honey, and lemon. Drink this every morning to help decrease inflammation and boost the immune system.
Free radicals are unstable molecules that can cause damage to the body. When there are too many free radicals, it leads to oxidative stress, resulting in chronic inflammation.
Nature’s way of reducing oxidative stress is antioxidants. These are molecules that can make unstable molecules stable again.
The king of antioxidants is blueberries. According to studies, blueberries have one of the most potent antioxidants called anthocyanins.
While blueberries have the highest antioxidant power, other berries like raspberries, strawberries, and blackberries can also be a great way to reduce inflammation.
3. Nuts and seeds
Omega-3 fatty acids are essential acids, meaning the body cannot produce them internally. They need to come from the diet.
Unlike omega-6 fatty acids with pro-inflammatory properties, omega-3 fatty acids can help reduce inflammation.
Nuts and seeds are high in omega-3 fatty acids, meaning they can help reduce chronic inflammation.
Make sure you are including a daily dose of almonds, walnuts, hazelnuts, chia seeds, flax seeds, or hemp seeds. You can sprinkle them on top of your favorite salad or spread some peanut butter on whole wheat toast.
4. Green tea
Green tea has an anti-inflammatory molecule called epigallocatechin-3-gallate (EGCG). Research shows that EGCG can help reduce the production of pro-inflammatory molecules.
So, a cup of warm green tea or a matcha latte can be a great way to help reduce daily inflammation.
Finally, spinach has an anti-inflammatory molecule called lutein, which according to studies can help reduce inflammatory markers.
Keep in mind that lutein is fat-soluble, meaning you need some fat for it to be absorbed. So, if you want to get all the qualities of lutein, add some olive oil the next time you are eating spinach.
Sometimes, foods are not enough to help reduce inflammation, especially if you’ve had it for years. As a result, anti-inflammatory supplements can give you that extra boost.
Here are some of the molecules to look out for whenever you are purchasing a supplement to help reduce inflammation.
Nicotinamide adenine dinucleotide (NAD+) is an enzyme that helps in cellular redox reactions. Evidence suggests that supplementing with NAD+ can help reduce inflammatory markers. Additionally, it seems it can also help boost immune function.
Quercetin is a pigment found naturally in fruits and vegetables. It is a powerful antioxidant that can help reduce inflammation.
While you can find it in foods like cherries, tomatoes, and asparagus, you would need to consume a large quantity to supply the recommended dosage for quercetin. So, it might be easier to supplement.
3. Vitamin C
Vitamin C is an essential nutrient you get from citric foods, bell peppers, and berries. It acts as a powerful antioxidant, meaning it can help reduce inflammation in the body.
According to studies, a dosage of 1g per day can significantly reduce inflammation. But, for you to get that amount in oranges, you would have to eat around 12. So, a supplement might be a safer option.
Like quercetin, apigenin is another powerful antioxidant you can naturally find in fruits and vegetables. It is a flavonoid that can help reduce oxidative stress.
And, while you can get it through a natural supplement, the quantity might be too much to handle through food.
Finally, evidence suggests that zinc deficiency can increase the risk of inflammation. While you can find zinc in oysters, red meat, poultry, beans, and nuts, it might not be as bioavailable as a dietary supplement.
The Bottom Line
There are several foods that can help reduce inflammation. Options like turmeric, blueberries, nuts, seeds, green tea, and spinach are some of the best foods to include if you think you have chronic inflammation.
However, in some cases, food might not be enough, in this case, a powerful anti-inflammatory supplement can be of help.
While there are several options in the market, one option that includes all the molecules mentioned above is Age Renu from LAZU. In a dose, you get NAD+, quercetin, vitamin C, apigenin, and zinc. So, you’ll know it will be your best ally to fight inflammation.
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