Inflammation is a necessary defense response to protect the body from infections and injuries.
However, if inflammation continues chronically, it can lead to various diseases.
Factors that increase the risk of chronic inflammation include stress, lack of exercise, and foods that promote inflammation.
Therefore, it is important to incorporate foods that can be expected to have anti-inflammatory effects into your daily diet.
In particular, fruits, vegetables, fish, and spices contain components that have the function of suppressing inflammation.
【Foods expected to have anti-inflammatory effects】
Typical examples include the following foods:
* Berries
* Fatty fish
* Broccoli
* Avocado
* Green tea
* Bell peppers and chili peppers
* Mushrooms
* Grapes
* Turmeric
* Extra virgin olive oil
* Dark chocolate and cocoa
* Tomatoes
* Cherries
1. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are rich in dietary fiber, vitamins, and minerals.
Berries contain antioxidants called anthocyanins, which are expected to have anti-inflammatory effects.
A 2018 research review indicated that phytochemicals contained in berries may have the potential to slow the onset and progression of cancer.
However, further research is needed regarding the relationship with immunotherapy.
Also, in a 2016 study targeting overweight adults, those who ate strawberries had lower levels of some inflammation markers associated with heart disease compared to those who did not.
2. Fatty fish
Fatty fish such as salmon, sardines, herring, mackerel, and anchovies are rich in high-quality protein and long-chain omega-3 fatty acids called EPA and DHA.
EPA and DHA are converted in the body into substances with anti-inflammatory effects such as “resolvins” and “protectins.”
When inflammation becomes chronic, it can lead to risks such as metabolic syndrome, heart disease, diabetes, and kidney disease.
Studies have reported that eating salmon or consuming EPA/DHA lowered CRP (C-reactive protein), an indicator of inflammation.
3. Broccoli
Broccoli is a cruciferous vegetable, the same as cauliflower, Brussels sprouts, and kale.
Eating a lot of cruciferous vegetables is associated with a reduced risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.
“Sulforaphane,” which is abundant in broccoli, is thought to reduce inflammation by suppressing molecules such as cytokines and NF-κB that promote inflammation.
4. Avocado
Avocados contain potassium, magnesium, dietary fiber, and monounsaturated fatty acids, which are considered good for the heart.
Furthermore, they also contain carotenoids and tocopherols, which are associated with a reduced risk of heart disease.
In a 2019 study, when overweight adults ate avocados for 12 weeks, their inflammation markers IL-1β and CRP decreased.
5. Green tea
Green tea and matcha are known as healthy drinks.
Studies have shown that drinking green tea is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and more.
Some of its health benefits are thought to be due to its antioxidant and anti-inflammatory effects.
In particular, a component called “EGCG (epigallocatechin gallate)” is said to have the function of suppressing the production of cytokines that promote inflammation.
6. Bell peppers and chili peppers
Bell peppers and chili peppers are rich in vitamin C and antioxidants.
Quercetin contained in bell peppers is expected to have the effect of suppressing inflammation associated with chronic diseases such as diabetes.
Chili peppers contain sinapic acid and ferulic acid, which may suppress inflammation and support healthy aging.
7. Mushrooms
Mushrooms are very low in calories and contain selenium, copper, and B vitamins.
Mushrooms available for consumption, such as shiitake, portobello mushrooms, and truffles, also contain antioxidants such as phenols.
These components are expected to have the function of protecting the body from inflammation.
8. Grapes
Grapes contain antioxidants such as anthocyanins.
They are also rich in resveratrol, which is expected to have various health benefits, such as protecting the heart from inflammation.
Components contained in grapes are also associated with a reduced risk of heart disease, diabetes, obesity, arthritis, Alzheimer’s disease, and eye diseases.
However, taking resveratrol supplements is not the same as eating grapes.
9. Turmeric
Turmeric is a spice often used in curry and other dishes.
The component attracting attention is “curcumin,” which is known to have strong anti-inflammatory effects.
Studies have shown that curcumin may suppress inflammation associated with arthritis, diabetes, and more.
However, it is considered difficult to ingest a sufficient amount of curcumin just by using turmeric in meals.
Also, there are studies that combined it with piperine contained in black pepper to increase the absorption rate of curcumin.
However, further research is needed regarding appropriate intake amounts and long-term effects.
10. Extra virgin olive oil
Extra virgin olive oil is a representative food for healthy fats.
It is rich in monounsaturated fatty acids and is also an important component of the Mediterranean diet.
Studies have shown that a Mediterranean diet including extra virgin olive oil may lower inflammation markers.
The antioxidant “oleocanthal” contained in olive oil has anti-inflammatory effects, and its action is sometimes compared to anti-inflammatory drugs such as ibuprofen.
Note that extra virgin olive oil is considered to have stronger anti-inflammatory effects than refined olive oil.
11. Dark chocolate and cocoa
Dark chocolate and cocoa contain flavanols that have antioxidant effects.
Flavanols have anti-inflammatory effects and are also expected to have the function of maintaining the health of endothelial cells that line the inside of blood vessels.
In a small 2022 study, people who consumed cocoa flavanols saw improvements in vascular function and a decrease in blood pressure and arterial stiffness.
However, higher-quality research is needed regarding the health benefits of chocolate and cocoa.
If you eat it, it is recommended to choose dark chocolate with a high cacao content, such as 70% cacao or more.
12. Tomatoes
Tomatoes are rich in vitamin C, potassium, and lycopene, which is a powerful antioxidant.
Lycopene has anti-inflammatory effects and may suppress inflammation-promoting substances associated with various cancers.
Since lycopene is easier to absorb when ingested with fats, cooking tomatoes with olive oil is also a good method.
13. Cherries
Cherries contain antioxidants such as anthocyanins and catechins, and are expected to have the function of suppressing inflammation.
In particular, there is a lot of research on tart cherries (cherries with strong acidity), and in a 2019 study, when elderly people drank 480 mL of tart cherry juice every day for 12 weeks, their CRP decreased significantly.
On the other hand, in a 2021 study, no effect on inflammation was confirmed even when healthy young adults consumed tart cherry juice for 30 days.
The research scale is still small, and future research is needed regarding the anti-inflammatory effects of cherries.
【Also be careful of foods that may promote inflammation】
In addition to incorporating anti-inflammatory foods, it is also important not to consume too many foods that may promote inflammation.
In particular, consuming a lot of ultra-processed foods (UPF) is associated with an increase in inflammation markers such as CRP.
Also, sugary drinks and refined carbohydrates may promote inflammation.
Typical examples include the following:
* Processed foods such as potato chips and fast food
* Refined carbohydrates such as white bread, white rice, crackers, and biscuits
* Fried foods such as french fries and fried chicken
* Sugary drinks such as carbonated drinks, sweetened tea, and sports drinks
* Processed meats such as bacon, ham, and hot dogs
Of course, eating these occasionally is not a problem in itself.
The important thing is to continue a well-balanced diet that incorporates many foods close to their natural state, such as vegetables and fruits, as a whole, and centers on foods with as little processing as possible.
Chronic inflammation can be related to various diseases in the long term.
Therefore, in your daily diet, it is important to incorporate a wide range of foods containing antioxidants and anti-inflammatory components, such as colorful vegetables and fruits, fish, mushrooms, spices, and high-quality oils.
In particular, berries, fatty fish, broccoli, avocado, green tea, bell peppers, mushrooms, grapes, turmeric, extra virgin olive oil, dark chocolate, tomatoes, and cherries are listed as foods that can be expected to have anti-inflammatory effects.
On the other hand, it is recommended to avoid consuming too much ultra-processed food, sugary drinks, refined carbohydrates, fried foods, and processed meats.
Rather than relying only on specific foods, “eating a wide variety of foods that are as close to natural as possible” can be said to be the basis of a diet that suppresses inflammation.