Inflammation is your immune system’s natural response to injury or infection, and in moderation, it serves a vital purpose. Short-term inflammation can promote healing and protect the body from harmful stimuli. However, when inflammation becomes chronic, it can lead to serious health issues such as cancer, heart disease, diabetes, and dementia. Chronic inflammation can arise from various factors, including environmental toxins, lingering viral infections, aging, and prolonged stress. Notably, your diet plays a crucial role in this process.
When the body encounters various triggers from its environment and diet, it can result in oxidative stress. This condition occurs when there is an imbalance between damaging free radicals and protective antioxidants. As explained by Anna Daniels, an award-winning dietitian and spokesperson for the British Dietetic Association (BDA), “We are constantly exposed to factors that contribute to oxidative stress, and our dietary choices significantly influence this.” She notes that foods high in unhealthy fats and sugars can exacerbate oxidative stress.
Moreover, these unhealthy foods are linked to inflammation, which can contribute to cardiovascular diseases, type-2 diabetes, and autoimmune disorders. While chronic inflammation cannot be easily diagnosed due to the absence of a definitive test, there are proactive steps you can take to mitigate it. “It’s essential to consume foods rich in antioxidants. Focusing on these foods can help us prevent certain cancers,” she emphasizes.
To assist in counteracting oxidative stress and reducing inflammation, Daniels shared with The i Paper a list of beneficial foods to incorporate into your diet, along with preparation tips to maximize their health benefits.
1. Fatty Fish
Fatty fish such as salmon, mackerel, tuna, herring, and sardines are excellent sources of Omega-3 fatty acids. “These fish are high in EPA and DHA, which inhibit the production of pro-inflammatory markers, making them highly protective against inflammation,” says Daniels. In addition to their anti-inflammatory benefits, Omega-3 fatty acids are crucial for brain health and reducing the risk of heart disease and hypertension. While Omega-3 supplements are available, Daniels advocates for obtaining these nutrients directly from fish. For optimal health benefits, consider baking the fish instead of frying it, as frying can introduce unhealthy fats.
2. Olive Oil
Olive oil, especially extra virgin olive oil, is renowned for its anti-inflammatory properties. “It contains phenolic compounds that are incredibly beneficial and is rich in monounsaturated fats and polyphenols,” Daniels explains. Polyphenols, which are abundant in plant-based foods, act as antioxidants that protect our cells from damage. When consumed, they help reduce oxidative stress and inflammation, benefiting our heart health and skin. While extra virgin olive oil is ideal due to its high antioxidant content, generic olive oil can also be used for sautéing vegetables to enhance the absorption of fat-soluble vitamins like Vitamin A. However, be cautious about consuming burnt foods, particularly those with added sugars, as they can increase the body’s inflammatory load.
3. Berries
Berries, including blueberries, strawberries, and blackberries, are particularly high in anthocyanins, powerful antioxidants that help neutralize free radicals. “These fruits not only provide essential vitamins but also support brain and cognitive function,” Daniels notes.
4. Tomatoes
Tomatoes are abundant in the antioxidant lycopene, which is especially beneficial when cooked. “Cooking tomatoes in olive oil enhances the absorption of lycopene, making it more bioavailable,” she explains. This cooking method can transform meals like pasta into healthy, anti-inflammatory options. For example, pairing al dente pasta with a lycopene-rich tomato sauce and a drizzle of olive oil can create a nutritious dish. However, overcooking pasta and pairing it with butter can lead to a meal high in saturated fats and fast-releasing glucose, which is less healthy.
5. Green Leafy Vegetables
Dark green vegetables such as kale, spinach, and arugula are rich in polyphenols, carotenoids, and Vitamin C. “Vitamin C is particularly effective in combating inflammation as it neutralizes free radicals,” Daniels states. To maximize the nutritional content of vegetables, avoid boiling them, as this process can lead to nutrient loss. Instead, steaming or gently sautéing them preserves their vitamins.
6. Vegetables that Benefit from Cooking
Similar to tomatoes, vegetables like kale and peppers also benefit from cooking. “Cooking these vegetables helps unlock their nutrient content, making them more beneficial,” Daniels highlights. Both kale and peppers contain lutein, a carotenoid that is beneficial for health.
7. Nuts and Seeds
Nuts and seeds are an excellent addition to any diet. “Chia seeds, flaxseeds, walnuts, almonds, cashews, macadamias, and peanuts are all rich in Vitamin E and polyphenols,” Daniels explains. Vitamin E is known for its role in reducing inflammation and enhancing immune function. Additionally, nuts and seeds are high in fiber, which supports gut health and further promotes immunity.
8. Turmeric
Among spices, turmeric stands out for its potent anti-inflammatory properties. “It contains curcumin, a compound linked to reduced inflammation,” says Daniels, noting its benefits for gut health as well.
9. Garlic
Garlic is a powerhouse of antioxidants, particularly allicin. “To maximize its benefits, crush garlic and let it sit for about ten minutes before cooking, as this allows allicin to develop,” Daniels advises.
10. Green Tea
While all teas offer health benefits, green tea is particularly rich in polyphenol flavonoids. “When drinking tea, it’s best not to add milk, as this can hinder the absorption of antioxidants,” Daniels suggests. Coffee also contains a wealth of antioxidants, and consuming it in moderation (without milk or sugar) can help lower certain inflammatory markers.
