7 foods that have an anti-inflammatory effect

For sure, each of us has already experienced some form of inflammation. Perhaps it was a sore throat, an intestinal illness, or an insect bite. Today, chronic conditions like multiple sclerosis, arthritis, rheumatism, and inflammatory bowel disease are increasingly common. These diseases are driven by inflammation in the body, which plays a crucial role in the disease process.

Inflammation can be classified into acute and chronic. Acute inflammation is a direct defense response, such as redness and swelling around an insect bite. In contrast, chronic inflammation is often more insidious, lacking a clear trigger and potentially unnoticed for extended periods. If chronic inflammation persists, it can weaken your immune system over time and even damage organs.

But how can you recognise chronic inflammation? And more importantly, how can you counteract it? In this article, you'll learn how to use an anti-inflammatory diet to manage inflammation effectively.

How Does Inflammation Occur?

Inflammation is a natural defense mechanism of the body. When our immune system detects a potential threat, it triggers a response to eliminate the danger as quickly as possible. A strong immune response typically keeps us healthy and barely aware of the process. However, if the immune system is weakened or the threat is persistent, illness can ensue. For instance, a cold virus might cause swelling of the mucous membranes, leading to symptoms like a sore throat and difficulty swallowing. These are signs that your immune system is actively working.

Chronic inflammation, on the other hand, often progresses silently. Even without immediate symptoms, chronic inflammation is energetically taxing on the immune system. Over time, this can lead to symptoms such as:

• Tiredness
• Fatigue
• Increased susceptibility to infections
• Conditions like obesity and diabetes
• Digestive issues
• Joint discomfort
• Headaches
• Depressive moods

Chronic diseases are often diagnosed based on these non-specific symptoms, which can start mildly and progress over time.

How to Counteract Inflammation in the Body

Modern lifestyles contribute significantly to the rise in chronic inflammation. Factors such as stress, poor diet, smoking, and excessive alcohol consumption all play a role in igniting and maintaining chronic inflammatory conditions. Studies have shown that an anti-inflammatory diet can significantly impact the frequency and severity of chronic inflammation.

Here are some common factors that promote inflammation:

• Stress
• Poor diet
• Lack of sleep
• Smoking
• High alcohol consumption
• Abdominal fat
• Unresolved infections
• Exposure to metals and solvents
• Plasticizers in plastics

Diet is crucial in managing inflammation. A deficiency in vitamins, minerals, and trace elements can impair the body’s ability to function properly. Incorporating natural anti-inflammatory foods can help prevent deficiencies, strengthen the immune system, and reduce or prevent inflammation.

Which Foods Have a Pro-Inflammatory Effect?

To prevent inflammation, limit your consumption of the following foods:

• Sugar: All types of sugar, including white, brown, agave syrup, and coconut blossom sugar, promote inflammation. Be cautious, as sugar is prevalent in many processed foods.
• White flour products: Foods made from white flour can stimulate the growth of pro-inflammatory gut bacteria, increasing the risk of obesity and chronic inflammatory conditions.
• Trans fats: Found in fried foods and sugary baked goods, these fats are known to promote inflammation.
• Excessive meat consumption: Processed meats contain advanced glycation end products (AGEs), which can contribute to inflammatory diseases.

Which Foods Counteract Inflammation?

While processed products can promote inflammation, natural and fresh foods can help reduce existing inflammation and prevent new ones. These foods contain specific ingredients with anti-inflammatory properties:

• Turmeric, fennel, and ginger: Essential oils from turmeric, ginger, and fennel have long been used in Ayurvedic medicine for their anti-inflammatory effects. Turmeric's yellow pigment, curcumin, is particularly effective. Our TURMERIC COMPLEX provides natural active ingredients to support health and well-being.
• Garlic and onions: The sulfur compounds allicin and quercetin in garlic and onions have anti-inflammatory and antibacterial properties. Raw onions are even more potent in this regard.
• Blueberries: Rich in anthocyanins, blueberries effectively inhibit inflammation. Their antioxidants help neutralise free radicals, protecting cells from damage.
• Green leafy vegetables: Vegetables like kale, spinach, and chard are high in chlorophyll, which aids the liver in removing inflammation-promoting toxins. They are also packed with vitamins and minerals.
• Mustard oil glycosides: Found in arugula, cress, radish, and horseradish, these compounds have anti-inflammatory effects and can positively influence sugar metabolism.
• Sauerkraut and kefir: Probiotic foods like sauerkraut, kimchi, kefir, and kombucha support a balanced gut flora, reducing inflammation. Our premium probiotic formula offers up to 30 healthy strains of bacteria to support gut health.
• Salmon and other fatty fish: Fatty fish such as mackerel and herring are rich in omega-3 fatty acids like EPA and DHA, which are powerful anti-inflammatories. If you can't eat fatty fish twice a week, our Premium Omega-3 or Vegan Omega-3 supplements are excellent alternatives.

Be Mindful of What You Eat

We are constantly exposed to factors like stress, environmental toxins, and sugary foods that promote inflammation. Fortunately, we can choose what we put into our bodies. An anti-inflammatory diet, rich in fresh fruits, vegetables, and supplements, can help combat inflammation. Ensure you’re getting enough vitamins and minerals to maintain long-term health and support a strong immune system.