the anti-inflammatory diet you will love
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Inflammation is not only a symptom of the disease, but it is the pathogenesis of several degenerative diseases.
Acute inflammation is considered as a defensive mechanism of the body. In chronic condition, inflammatory diseases increase oxidative stress and promote multiple ailments including cardiovascular diseases, arthritis, asthma, gastrointestinal conditions, and cancer. The preventive action against inflammation can be possible by sensible selection of foods and beverages for our daily diet. According to Prof. Frank Hu from Department of Nutrition at the Harvard School of Public Health, there are several research studies which support that certain foods and beverages have an anti-inflammatory effect due to their bioactive phytochemicals. [1] In this article we will discuss different food items, which can be easily incorporated in our diet to prevent chronic inflammatory conditions and associated complications. |
A. Seeds and Nuts
The nutritional status of whole raw, unpeeled and unprocessed seeds and nuts may make them a natural health capsules. Following are the seeds and nuts, which have evidence-based anti-inflammatory effect.
The nutritional status of whole raw, unpeeled and unprocessed seeds and nuts may make them a natural health capsules. Following are the seeds and nuts, which have evidence-based anti-inflammatory effect.
1. Nigella sativa seeds
The anti-inflammatory property of Nigella sativa is well documented in different research papers. The anti-inflammatory effect of Nigella sativa is obtained by inhibiting inflammatory cytokines such as interleukin (1 and 6) and nuclear factor κB.
Researchers also found that black seed oil is a potential anti-osteoporotic agent. [2] The anti-inflammatory effect of Nigella sativa is effective to cure and prevent many inflammatory conditions, including multiple sclerosis, rheumatoid arthritis, chronic pancreatitis and other chronic inflammatory conditions and associated cancer.
The anti-inflammatory effect of Nigella sativa is potentiated by its anti-oxidant property and showed positive effects on both animal and human trials.
Thymoquinone, one of the primary bioactive phytochemical present in Nigella sativa is mainly responsible for the anti-inflammatory property, which can significantly reduce different inflammatory mediators like monocyte chemoattractant protein-1, nuclear factor-κB, interleukin (IL)-1β TNF-α, Cyclooxygenase 2. [3] In addition, Nigella sativa and its thymoquinone may reduce nitrite production and prevent inflammation. [4]
The black seed oil I recommend is this one. I just adore this and know you will too.
The anti-inflammatory property of Nigella sativa is well documented in different research papers. The anti-inflammatory effect of Nigella sativa is obtained by inhibiting inflammatory cytokines such as interleukin (1 and 6) and nuclear factor κB.
Researchers also found that black seed oil is a potential anti-osteoporotic agent. [2] The anti-inflammatory effect of Nigella sativa is effective to cure and prevent many inflammatory conditions, including multiple sclerosis, rheumatoid arthritis, chronic pancreatitis and other chronic inflammatory conditions and associated cancer.
The anti-inflammatory effect of Nigella sativa is potentiated by its anti-oxidant property and showed positive effects on both animal and human trials.
Thymoquinone, one of the primary bioactive phytochemical present in Nigella sativa is mainly responsible for the anti-inflammatory property, which can significantly reduce different inflammatory mediators like monocyte chemoattractant protein-1, nuclear factor-κB, interleukin (IL)-1β TNF-α, Cyclooxygenase 2. [3] In addition, Nigella sativa and its thymoquinone may reduce nitrite production and prevent inflammation. [4]
The black seed oil I recommend is this one. I just adore this and know you will too.
2. Grape-seed
Grapes are widely used in wine industry and grape seeds are the industrial byproducts. Proanthocyanidins are the major compound in grape seed extracts. Procyanidins from grape seeds decreases TNFα, C-reactive protein and IL6 and therefore it can effectively treat inflammatory condition. [5] Other than this, grapeseed extract also contains a mixture of phenolic compounds including phenolic acids, flavones, and resveratrol and possess anti-inflammatory activity via inhibitory effect provided through the cyclooxygenase pathways and nuclear factor kappa-B (NFκB). [6] Thus, it is also an effective dietary ingredient with potent anti-inflammatory property. |
3. Walnut
The reduction of C-reactive protein (CRP), interleukin-6 (IL-6) and fibrinogen level in association with increased nut consumption provide an anti-inflammatory effect.
Walnut is a well balanced source that contains MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fatty acids). These unsaturated fatty acids can lower the LDL level and reduce the risk of cardiac diseases.
Apart from this mechanism, nuts are also effective to reduce oxidative stress, improve endothelial functioning and provide anti-inflammatory property. Altogether these activities are beneficial for heart health. [7,8]
The reduction of C-reactive protein (CRP), interleukin-6 (IL-6) and fibrinogen level in association with increased nut consumption provide an anti-inflammatory effect.
Walnut is a well balanced source that contains MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fatty acids). These unsaturated fatty acids can lower the LDL level and reduce the risk of cardiac diseases.
Apart from this mechanism, nuts are also effective to reduce oxidative stress, improve endothelial functioning and provide anti-inflammatory property. Altogether these activities are beneficial for heart health. [7,8]
B. Vegetables
A variety of vegetables are widely available in nature. The different bioactive compounds present in vegetables include vitamins, essential elements, dietary fibers, botanic proteins, and phytochemicals.
These components of vegetables provides anti-inflammatory effect. Following are some vegetables, which have evidence-based anti-inflammatory effect.
4. Beet
The scientific name of Beetroot is Beta vulgaris rubra and contains several bioactive phytochemicals including vitamin C, carotenoids, flavonoids compounds and phenolic acids.
In addition, a unique anti-inflammatory ingredient called betalains are also present in beetroot. Combination of these phytochemicals and active ingredients make
Beetroot, a potent anti-inflammatory food which exhibit inhibitory effects against several inflammatory mediators like Prostaglandin, Cyclooxygenase 1 and 2; lipoxygenase and also lowers the concentrations of transcription factor NF-κB, Interleukins, TNF-α, and myeloperoxidase.
The anti-inflammatory effect of beetroot is effective to prevent cardiac dysfunction, cognitive impairment and cancer prevention. [9]
The scientific name of Beetroot is Beta vulgaris rubra and contains several bioactive phytochemicals including vitamin C, carotenoids, flavonoids compounds and phenolic acids.
In addition, a unique anti-inflammatory ingredient called betalains are also present in beetroot. Combination of these phytochemicals and active ingredients make
Beetroot, a potent anti-inflammatory food which exhibit inhibitory effects against several inflammatory mediators like Prostaglandin, Cyclooxygenase 1 and 2; lipoxygenase and also lowers the concentrations of transcription factor NF-κB, Interleukins, TNF-α, and myeloperoxidase.
The anti-inflammatory effect of beetroot is effective to prevent cardiac dysfunction, cognitive impairment and cancer prevention. [9]
5. Moringa
Scientifically moringa is known as Moringa oleifera. The different edibles parts of moringa include leaves, fruits, flowers, seed and pods, which have therapeutic value due to presence of adequate source of nutrients. [10]
Moringa leaves are chlorophyll-rich green veggie, which is a storehouse of all the essential nutrients, including antioxidants, essential amino acids, multivitamins, and minerals.
Moringa is a perfect green food for all age groups. [11] Anti-inflammatory effect of moringa can treat inflammatory conditions. The presence of Beta-sitosterol and caffeoylquinic acid in moringa provide anti-inflammatory effect and assist to inflammation-related mild injury. [12, 13]
6. Spinach
A wide range of phytonutrients and different types of xanthophylls are present in spinach. Neoxanthin and violaxanthin are two major types of xanthophylls, which have anti-inflammatory effects are present in spinach. Altogether different nutritious compounds are useful for the reduction of inflammatory conditions and also act as chemopreventive agent. Vitamin A, C, and E; and minerals like manganese also have antioxidant property. These nutrients act against the accumulation of free radicals in body tissues and also prevent several serious health hazardous like hypertension, atherosclerosis, cardiac diseases, macular degeneration, etc. [14] |
7. Alfalfa
Alfalfa scientifically known as Medicago sativa and belongs to Fabaceae family. The aerial parts of alfalfa contains many essential amino acids, which have anti-inflammatory effect.
Traditionally, alfalfa grass juice was used to treat arthritis and fluid accumulation condition like kidney disease. [15] The anti-inflammatory effect of Alfalfa can reduce liver and pancreas inflammation, in liver damage and even in diabetic patients. [16]
Alfalfa grass contains plenty of chlorophyll, which acts as a blood purifier and excrete uric acid. Therefore, alfalfa grass is good to treat gout and can reduce related pain.
Alfalfa scientifically known as Medicago sativa and belongs to Fabaceae family. The aerial parts of alfalfa contains many essential amino acids, which have anti-inflammatory effect.
Traditionally, alfalfa grass juice was used to treat arthritis and fluid accumulation condition like kidney disease. [15] The anti-inflammatory effect of Alfalfa can reduce liver and pancreas inflammation, in liver damage and even in diabetic patients. [16]
Alfalfa grass contains plenty of chlorophyll, which acts as a blood purifier and excrete uric acid. Therefore, alfalfa grass is good to treat gout and can reduce related pain.
C. Fruits
Fruits are products of nature and healthy plants. Fruits can be one of our healthiest food due to the presence of the dietary nutrients, and gradually researchers invented the phytochemicals that are present in the fruits providing multiple health benefits, including anti-inflammatory effects.
Fruits are products of nature and healthy plants. Fruits can be one of our healthiest food due to the presence of the dietary nutrients, and gradually researchers invented the phytochemicals that are present in the fruits providing multiple health benefits, including anti-inflammatory effects.
8. Bilberry
The Scientific name of Bilberry is Vaccinium myrtillus L., and it belongs to the family Vaccinium. The bilberry is a small fruit and bluish black in color. Multiple seeds are present in the fruit pulp.
Several study findings recommend that anthocyanins present in bilberry are effective to treat the inflammatory condition, as anthocyanins can control cellular proteins degradation through inhibiting proteasome activity.
In addition, anthocyanins can inhibit nuclear factor κB activation, which stimulates inflammation by modulating genetic expression. A human study showed bilberry juice intake can control different pro-inflammatory factor and is effective as immune-modulator. [17]
9. Indian mulberry
Indian mulberry is scientifically known as Morinda citrifolia, which belongs to Rubiaceae family. This is a small evergreen tree. The native place of this plant includes Southeastern Asia and Australia.
Indian mulberry fruits are rich source of carbohydrate, protein, rutin, phenol and vitamin C and several bioactive phytochemicals like octanoic acid, alizarin, asperuloside, asperulosidic acid, chrysophanol, caproic acid, caprylic acid, lucidin, quinoline, ursolic acid, saronjidiol, rubidium, amino acids, alkaloids, alkaloids, anthraquinones and their glycosides, flavonoids, purines, β-sitosterol and indoles. [18]
The fruit juice of Indian mulberry can inhibit both COX (cyclooxygenase) 1 and 2 and provide an anti-inflammatory effect. The anti-inflammatory effect of Indian mulberry is comparable to other non-steroidal -anti-inflammatory drugs (NSAIDs), like indomethacin acetylsalicylic acid, and celecoxib without giving any side effects. [19]
D. Spice and Herbs
Spices and herbs are intact sources of several therapeutic values, including anti-inflammatory effect. Following are some common kitchen ingredients with the potent anti-inflammatory property.
10. Onion
Onion is one of the healthiest food and consumption rates is high due to its unique spicy texture add a very acceptable consistency and taste to almost every meal preparation.
Addition of onion in the food preparation not only increase taste and texture of the food but also onion has numerous health benefits. Onions are a rich source of vitamin C and phytonutrients, including flavonoids like quercetin, anthocyanins and polyphenol and sulphuric compounds etc.
Onions have many benefits that prevent the inflammatory diseases like allergies and rheumatoid arthritis. The unique sulfur compound, onionin A, that is present in the onion bulb, inhibits macrophages, which trigger most of the inflammatory responses in the body. This can control chronic inflammation on a large scale.
Moreover, quercitin, an antioxidant in onion also prevents the oxidation of fatty acids in the body, resulting in decreased inflammation. [21]
11. Garlic
Almost 3500 years back our ancestors have given an exclusive place to garlic for its healing remedy besides its utility in the kitchen. Though that might not be enough to justify its property in a scientific way.
Naturopathy always suggests that garlic has numerous health benefits, apart from its general spicy utilization in the kitchen. In garlic, 1, 2-vinyldithiin and thiacremonone are two anti-inflammatory bioactive phytochemicals present which effectively reduces inflammation.
1,2-vinyldithiin assisting to lower secretion of inflammatory agents like interleukin 6 (IL-6) and interleukin 8 (IL-8) from macrophage cells. [21]
12. Ginger
The scientific name of ginger is Zingiber officinale. Ginger is a perennial herb and its rhizome is mainly added to different foods and beverages preparation due to its specific aroma which makes it as a well-known kitchen ingredient.
The continuous research on foods and herbs founds that ginger has antioxidant, anti-inflammatory, atherosclerotic, anti-angiogenesis and anti- anticancer properties. The multiple bioactive phytochemicals are mostly phenolic in nature, such as gingerols, shogaols, paradols, and gingerones. For example, 6-shogaol demonstrated as antioxidant and anti-inflammatory agents and acts as a free-radical scavenger particularly in cancer cells.
The major pungent phytochemical, 6-gingerol also acts as an anti-inflammatory and antioxidant agent but the mechanism of action differs from 6-shogaol. [22]
13. Turmeric
Traditionally, turmeric is well-established for anti-inflammatory effect. Research study data support that curcumin present in turmeric is responsible for inhibiting inflammation.
Pre-clinical evidential data supported that several inflammatory conditions like ulcerative colitis, pancreatitis, edema, rheumatoid arthritis, and cancer can be protected by consuming turmeric due to the presence of curcumin.
Some clinical research also provide the evidence that human also get benefitted by the potent anti-inflammatory effect of curcumin, which can reduce arthritis, pancreatitis, uveitis, irritable bowel syndrome, inflammatory bowel disease, Helicobacter pylori infection and postoperative inflammation. [23]
F. Fatty fish
Fatty fishes are excellent source of omega three fatty acids, which provide several health benefits due to anti-inflammatory property.
14. Tuna fish
Tuna diet is considered a healthy diet pattern for all non-vegetarian. Tuna is a rich source of omega three fatty acids, along with this significant amount of iron and Vitamin B also present in this fish.
The antioxidant property of Tuna is significant due to the presence of zinc, manganese, selenium and vitamin C, which is effective for controlling inflammatory conditions including cancer. [24]
Tuna diet is considered a healthy diet pattern for all non-vegetarian. Tuna is a rich source of omega three fatty acids, along with this significant amount of iron and Vitamin B also present in this fish.
The antioxidant property of Tuna is significant due to the presence of zinc, manganese, selenium and vitamin C, which is effective for controlling inflammatory conditions including cancer. [24]
F. Vegetable Oil
Vegetable oils with high non-hydrogenated mono- and polyunsaturated fats is good for reduction of inflammatory conditions, in addition with vitamin E and α-linolenic acid.
One of the most well- researched vegetable oil is olive oil, which has potent anti-inflammatory property.
Vegetable oils with high non-hydrogenated mono- and polyunsaturated fats is good for reduction of inflammatory conditions, in addition with vitamin E and α-linolenic acid.
One of the most well- researched vegetable oil is olive oil, which has potent anti-inflammatory property.
15. Olive oil
The inclusion of olive oil can act beneficial for replacing animal fat, hydrogenated vegetable oil, and stick margarine in case of cooking, frying and even baking. Virgin olive oil is a good source of multiple phenolic compounds like oleocanthal that provide potent anti-inflammatory effect. In Mediterranean diet, olive oil is a major source of fat and helps to reduce different chronic inflammatory ailments by inhibiting pro-inflammatory mediators due to presence of oleocanthal and other active ingredients. [25] |
G. Beverages
Tea takes second position in most commonly consumed beverage in the world. Centuries before, tea is considered as important natural therapeutic ingredient in Traditional Chinese Medicine system. In present century, medicinal plant researchers provides more attention on green tea due to the several health benefits associated with it. 16. Green tea
The constituents of green tea leaves are flavonoids-rich polyphenols like catechins. These natural polyphenols have significant ability to provide positive biological effects against inflammatory effect. The anti-inflammatory effect of green tea is comparable with diclofenac sodium and can prevent protein degeneration. [26] |
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