Image via pixabay.

In today's modern world we are consuming foods that our ancestors didn't consume. We as consumers are demanding foods that are so different and so food scientists are producing them hence we are changing our foods. Certain foods can be major contributors to inflammation. So, therefore, the foods that we eat can cause inflammation and some can fight inflammation.


Excessive or uncontrolled inflammation plays a role in lots of diseases that affect humans these days.
Allergies, inflammatory bowel disease, diabetes, arthritis, cardiovascular disease, asthma, dementia, eczema, lupus, Crohn's disease and psoriasis are all inflammatory diseases which occur when the body's own immune system turns against itself.








1. Refined carbohydrates

Carbohydrates are responsible for many roles in the human body. However, carbohydrates can cause inflammation but it is dependent on the source. In other words, not all carbohydrates will cause inflammation. Refined carbohydrates promote inflammation whereas whole grains, fruits and, vegetables are good sources of carbohydrates that are full of fiber, vitamins, antioxidants and, minerals.


Examples of refined carbohydrates: sugars, high-fructose corn syrup, instant oatmeal, white rice and white flour

White flour. Image via pixabay.

Refined carbohydrates have a higher glycemic load and are processed. The fiber and most of the nutritional value is removed from refine carbohydrates and as a result, we can consume too much refined carbohydrates. So therefore if we consume too much that our body doesn't use then the rest will be converted to pro-inflammatory saturated fat- palmitic acid which increases inflammation. They can also lead to obesity from over-consumption which will increase systemic inflammation.


Carbohydrates are converted to sugar in the blood but refine carbohydrates are converted quicker. When the blood sugar rises it will trigger the pancreas to produce insulin to move the sugar from the bloodstream and into the cells. Consequently, excess insulin promotes the storage of pro-inflammatory body fat.




- Sugar/high fructose corn syrup

Excessive sugar intake can increase your risk of inflammation. Cytokines are pro-inflammatory molecules that are released when you eat sugar.


You can find sugar in sodas and candies.




- Artificial sweeteners

Excess calories from sugar can cause diabetes, obesity and so on and so the food industry has created artificial sweeteners to substitute sugar. Artificial sweeteners are used by consumers because they provide a sweet taste like sugar (that lots of people crave) without having as many calories as sugar and some have zero calories.


Examples of artificial sweeteners: sucralose, aspartame, sorbitol, maltodextrin and, xylitol


How do artificial sweeteners cause inflammation?

There is a community of microorganism that lives in our digestive tract. This community is referred to as the gut microbiome or gut microbiota. There are many different species that form this community and some form a symbiotic relationship with us, others a commensal relationship and some a pathogenic relationship with us. Our good microorganisms/bacteria are necessary for the breakdown of complex carbohydrates, the synthesis of vitamins and so on. The good microorganisms outcompete the pathogens for nutrients and thus keep them in check. There is a balance that exists within the microbiome and changes in a species can disrupt the entire microbiome community. When this occurs it will also affect the host.

This microbiome can be altered by artificial sweeteners. When gut microbiome dysbiosis occurs inflammation will result.



Aspartame

Example of food that it can be found in diet sodas.

Aspartame is a neurotoxin that causes inflammation in the brain.


Animal studies:


Acesulfame Potassium (acesulfame K or Ace-K)

Ace-K is a calorie-free sweetener that can be found in foods and drinks such as soda and candy.


Bian et al. (2017) studied the effects of Ace-K on the gut microbiome and the changes in fecal metabolic profiles using 16S rRNA sequencing and gas chromatography-mass spectrometry (GC-MS) metabolomics. They found that the gut microbiome of CD-1 mice that consumed Ace-K was upset after a 4-week treatment. Also, ace-K caused an increased body weight gain of male but not female mice (1).




Sucralose

Bian et al. (2017) studied the gut microbiome response to sucralose and its potential role in inducing liver inflammation in mice. These mice consume sucralose for 6 months at the human acceptable daily intake. They found that this sucralose alters the gut microbiome and its functions in mice. In particular, sucralose alters the gut environment to release more pro-inflammatory mediators and alter functional metabolites, which may contribute to the increased expression of pro-inflammatory markers in the liver, such as iNOS and MMP-2. All this results even though the majority of the sucralose that the mice ingested passed through the gut unabsorbed (2).



Uebanso et al. (2017) also studied the effects of low-dose non-caloric sweetener consumption on gut microbiota in mice (3).


Uebanso et al. (2017) stated:

"In conclusion, we found that consumption of low-dose sucralose, but not acesulfame-K, affected the relative amount of the Clostridium cluster XIVa in fecal microbiome and cholesterol bile acid metabolism in mice, even at levels within the ADI."



Would/do you eat artificial sweeteners?




2. Alcohol

You can find alcohol in beers and wines.

Wine. Image via pixabay.

A high/excessive consumption of alcohol regularly causes inflammation which will lead to lots of conditions and diseases. For example, chronic alcohol consumption can lead to increased cytokine secretion and inflammation in the heart and brain resulting in damage to these organs (4).



Tsung et al. (2013) investigated the effects of ethanol on physiopathology and cytokine levels following hemorrhagic shock in acutely alcohol-intoxicated rats. Their study found that heavy alcohol intoxication increases proinflammatory cytokines and aggravates hemorrhagic shock-induced organ damage in rats (5).


People abuse alcohol on a regular basis. Alcohol is a psychoactive drug and it is also a macronutrient. The main site of alcohol metabolism is the liver (alcohol is converted to acetaldehyde by the liver and is toxic) hence it's the organ that is most likely injured due to excessive alcohol consumption. Alcohol metabolism will lead to fat accumulation in the liver which will lead to a fatty liver/steatosis (it is not the only mechanism by which this occurs). This can lead to inflammation of the liver called alcoholic hepatitis. When you continue to drink excessively with alcohol hepatitis it can lead to cirrhosis of the liver. Liver cancer can result when drinking with cirrhosis.


Other conditions and diseases that chronic alcohol consumption can lead to are an increase the risk of metabolic disturbances, heart disease and, dementia.

Research articles for additional reading on alcohol contribution to inflammation

• Alcohol, Adipose Tissue and Lipid Dysregulation
• Modulation of Inflammation by Alcohol Exposure 
• Cytokine Changes following Acute Ethanol Intoxication in Healthy Men: A Crossover Study
• Alcoholic Liver Disease: Role of Cytokines 

3. Vegetable oils

Two types of polyunsaturated fatty acids are omega-3 and omega-6 and we require both of these fatty acids from our diets. However, we need a certain ratio of these fatty acids and if we consume excess amounts of omega-6 fatty acids and a very high omega-6 to omega-3 ratio (too much omega-6 fatty acids and too little omega-3 fatty acids) then that can lead to health issues like inflammation. That is it can make us susceptible to or worsen inflammatory diseases (6).


Changes have taken place in our diet over the years. One such change is in the ratio of omega-3 to omega-6. Our ancestors had a healthy balance of omega-3 and omega-6 fats. They used to consume fish, meat, eggs, nuts, etc that contain omega-3 fatty acids. But that diet has changed due to modern agriculture. With modern agriculture animals are fed feeds that consist mainly of grains as opposed to animals that used to graze back in the time of our ancestors. This also lead to the production of vegetable oils from sunflower, cottonseed, soybean, corn, etc. How is vegetable oil related to this? The problem with vegetable oils is that vegetable oils are rich in omega-6 fatty acids and poor in omega-3s and we consume too much vegetable oils and not enough of omega-3 fat food sources. As a result, the modern diet contains much higher amounts of omega-6 fats as opposed to omega-3 fats.


Omega-6 fatty acids: grain-fed animals, eggs and dairy products, vegetable oils: sunflower, cottonseed and corn

Omega-3 fatty acids: fatty fish

Oil. Image via pixabay.

More into the inflammation

Inflammation through this food has to do with the Cyclooxygenase (COX) enzymes which build larger fat molecules. The issue is that omega-6 and omega-3 fatty acids are in competition with each other for the same binding site on the COX 2 enzymes (a type of COX enzymes). This enzyme converts omega-6 fats into inflammatory prostaglandins and omega-3 fats to anti-inflammatory prostaglandins. So therefore if too many omega-6 fats are consumed more of these enzymes will be used by omega-6 fats and will consequently decrease the body's ability to build anti-inflammatory fats from omega-3. So if you have more omega-3 fatty acids then they will block the binding sites of these enzymes by binding to them their self and thus fewer omega-6 fats are able to convert to prostaglandin.

If you don' really understand enzymes and binding sites here's a simpler explanation
Prostaglandins are made from the fats that we eat. So if both of these fatty acids are converted to prostaglandins then what's the point? Omega-6 produce pro-inflammatory prostaglandins and omega-3 produce anti-inflammatory prostaglandins. This is because the prostaglandins that are formed from omega-3 fatty acids are less active than the ones that are formed from omega-6 fatty acids so some prostaglandins promote inflammation and some reduce it.

In conclusion, the balance of pro-inflammatory to anti-inflammatory prostaglandins is determined by the types of fats we consume.



Can imbalance lead to obesity?
Another problem with too much omega-6 fatty acids and too little omega-3 fatty acids is that it is associated with weight gain in both animal and human studies (7). Inflammation can be caused by obesity. The layer of fat beneath the skin is metabolically active and contains many white blood cells. So, therefore, the more body fat present the more white blood cells will also be present. Pro-inflammatory substances are released from these cells or obese- fat cells plays a role in the creation of the messengers that cause inflammatory disease.



Foods fried in vegetable oil
When fats are subjected to high temperatures they are chemically modified. For example, foods fried in vegetable oil. So if you fry certain foods (eg. chicken) in vegetable oil advanced glycation end products (AGEs) are created. AGEs are created by a reaction from both fats, proteins and sugars. AGEs can promote oxidative stress and inflammation (when we consume these foods immune cells will produce large amounts of cytokines to protect the body from these substances).





  4. MSG

Monosodium glutamate or more commonly call MSG is used as a flavor enhancer in foods. MSG can cause liver inflammation. Additionally, it can cause weight gain.


Some other names for MSG are yeast extract, glutamic acid and hydrolyzed protein.

Examples of foods that contain MSG: potato chips, croutons, processed meats, salad dressings and seasonings



 5. Gluten

Gluten can cause gut inflammation- bloating and digestive problems and contribute to leaky gut to those who are sensitive to it.
Gluten is found in wheat, barley and rye grains. So, therefore, foods that contain these will cause inflammation.


Want to read other gluten-related posts? If yes then check these posts below.

• What is gluten in food?
• Health effects of gluten
• How to remove gluten from your diet

  6. Trans fats

Examples of foods that trans fats can be found in: fried foods, cakes, cookies, some margarine and fast foods


Trans fats are unsaturated fats. Artificial trans fats/hydrogenated oils are created from liquid oils. Trans fats interfere with the action of COX-2 enzymes and as a result, cytokines are produced that signal the need for inflammation to begin and also the release of C-reactive protein.





7. Saturated fats

Example of foods that contain saturated fats: animal products like red meat and butter


Saturated fats are solid at room temperature and they trigger inflammation in adipose tissue.




Concluding remarks

Chronic inflammation can be caused by our diets and as a result, a cause of inflammatory diseases is the diet. Additionally, some of the foods that cause inflammation in the body are foods that our ancestors didn't consume.

Related post: 25 foods that fight inflammation in the body


xoxoxox
Nadina






References

1. Bian X, Chi L, Gao B, Tu P, Ru H, Lu K (2017) The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PLoS ONE 12(6): e0178426. https://doi.org/10.1371/journal.pone.0178426


2. Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K. (2017). Gut Microbiome Response to Sucralose and Its Potential Role in Inducing Liver Inflammation in Mice. Frontiers in Physiology, 8, 487. http://doi.org/10.3389/fphys.2017.00487

3. Uebanso T, Ohnishi A, Kitayama R, Yoshimoto A, Nakahashi M, Shimohata T, Mawatari K, Takahashi A. Effects of Low-Dose Non-Caloric Sweetener Consumption on Gut Microbiota in Mice. Nutrients. 2017; 9(6):560.

4. Obad A, Peeran A, Little JI, Haddad GE and Tarzami ST (2018) Alcohol-Mediated Organ Damages: Heart and Brain. Front. Pharmacol. 9:81. doi: 10.3389/fphar.2018.00081

5. Tsung-Ming Hu, Ru-Ping Lee, Chung-Jen Lee, Yi-Maun Subeq, Nien-Tsung Lin, and Bang-Gee Hsu, “Heavy Ethanol Intoxication Increases Proinflammatory Cytokines and Aggravates Hemorrhagic Shock-Induced Organ Damage in Rats,” Mediators of Inflammation, vol. 2013, Article ID 121786, 9 pages, 2013. doi:10.1155/2013/121786

6. Patterson, E., Wall, R., Fitzgerald, G. F., Ross, R. P., & Stanton, C. (2012). Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids. Journal of Nutrition and Metabolism, 2012, 539426. http://doi.org/10.1155/2012/539426

7. Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. http://doi.org/10.3390/nu8030128

I believe that the mind is powerful! For thousands of years, people have been practicing mindfulness. Mindfulness comes from Buddhist traditions and was adapted by Kabat-Zinn in his program called mindfulness based stress reduction (MBSR). Science is now also proving that mindfulness can be beneficial for us.

How's so? In today's society, our lives can be so stressful. Some of us may have 9-5 jobs, stress from relationships, low finances, etc and as a result, some people may live their lives on auto-pilot.

Are you always constantly worried about the past and future? You know maybe those mistakes in the past that you can't seem to get over. Or whether if you will earn enough money to live a better life? Our thoughts are filled with the past and future way too much to fully experience the happiness of the present moment.


If that's how you live your life then living mindfully is a daily practice that you can benefit from. Want to know more then keep on reading.




Mindfulness can be defined as being fully present in the now without judgment.
or
Mindfulness is when we're fully present in the now with non-judgmental acceptance.



When we're present in the now/in the moment we're going to become very aware of experiences like where we are, what we're doing, how we feel, what we feel, our environment, our thoughts and our feelings.


Consider, for example, Ann in a particular moment in her life. One where she's eating a piece of pineapple! Ann is practicing mindfulness and so she is aware of:
- what she's doing and how it tastes - she's eating pineapple and its sweet
- where she's at - she's sitting on a stool in her kitchen
- how she feels - she's not going to judge herself for what she feels 

Whiles Ann is sitting there eating she's going to have thoughts and feelings in her head but because she is practicing mindfulness she is not going to judge them. Most of us always want to feel the right way think the right things. You know like when we feel something we judge ourselves and determine whether if it's the right or wrong way to think or feel in the moment.

- She is not going to go over the past in her head or imagine what the future will be like and so on.





Two fundamental things that you get from mindfulness is firstly awareness and secondly acceptance. These two things are what gives us all the benefits. Generally, mindfulness helps improve your health mentally and physically.

Mindfulness:

- reduces depression, anxiety, and stress

Exposure to stress will produce negative outcomes. It can lead to mental illnesses and decreased well being. Mental illness such as OCD, depression, and anxiety all can stem from worrying. Considered for example OCD. A sufferer of OCD will spend their days constantly worried.

Chronic stress can cause digestive problems (nausea and diarrhea), suppression of your immune system (lead to frequent colds and flu), autoimmune diseases, weight gain, loss of sleep and mental health problems like anxiety and depression and other health problems.

Mindfulness could also help lower blood pressure, improve sleep and ease gastrointestinal problems.

Ferszt et al. (2015) studied the impact of a mindfulness based program on perceived stress, anxiety, depression, and sleep of incarcerated women. Their study showed that the women in one group had lowered scores on stress, anxiety, and depression after the intervention compared to before the intervention (1).


Mindfulness could help us cope with other psychological distress (psychological distress are unpleasant emotions that affect us such as anxiety, worry, anger, and fear) besides the ones that were mentioned above and help with other mental illnesses that weren't mentioned above also.
With mindfulness you accept these distress, deal with them and move on.





- could help people with heart disease by lowering their heart rate
Jounge et al. (2015) studied the effectiveness of mindfulness training in patients with heart disease. Their study showed a significantly lower heart rate and a borderline significant improved 6-minute walk test in the mindfulness group (2).



- helps us cope and deal with emotional pain

In our lives we go through all kinds of pain, it's a part of life. We can get emotional pain from a divorce, the death of someone we love, the loss of a job, rejection and the list can go on. With mindfulness, we can end our suffering and all we have to do is focus on the present moment. When you focus on the now/present moment you'll not think of the emotional pain of the past years that you're suffering from as often as you do. When we feel emotional pain we often want to escape the pain or drown it out but with mindfulness, we deal with them in the moment and accept them.



- helps us to fully enjoy our happiness

When we experience happiness instead of enjoying it we can worry that it won't last and even try not to lose it. This worry will not let us enjoy our happiness.





- may help with weight gain in obese individuals
Jennifer et al. (2011) studied the effects of a mindfulness intervention on abdominal adiposity among obese women. The participants of the study body mass index (BMI) was between 25-40 and they weighed less than 300 lbs. They also didn't have diabetes nor didn't use hormonal supplements. Postmenopausal women were excluded and also women with a history of a bilateral oophorectomy, total hysterectomy, and polycystic ovary syndrome etc. Their study showed that within the period of their study that the mindfulness practices by themselves may not reliably induce decrease caloric intake in these women but may prevent periodic increases in overeating and eventual weight gain (3).


- helps you to create a greater intimacy with your loved ones
With mindfulness, you focus on the present moment with your loved one instead of other things at the same time which will result in greater intimacy.






When can I practice mindfulness? Every single moment of our lives is an opportunity to practice mindfulness. You don't need a special place or setting or cushion to practice mindfulness. So you don't have to wait for a special time or moment.





There are many ways in which one can practice mindfulness and below are some.

First, how do I practice mindfulness? Remember that you should concentrate on the now (including thoughts and feelings, sensations and not just actions) without judgment.



- Mindfulness meditation
When it comes to mindfulness mediation remember body, breath, and thoughts. Sit in a quiet area of your choice and focus on your breathing. Some people will use a word (mantra) that they repeat. When thoughts enter your head don't judge and keep breathing or the use your word. You can also contact a meditation instructor for help.

- Practice mindfulness during everyday activities
For example like eat mindfully. You can practice mindful eating by creating a beautiful eating area or eat slow or eat one mindful meal a day.


- Connect with your senses
 Sight, touch, sound, smell, and taste.

-  Practice mindfulness with your emotions
Accept your emotions and let them go.


- Do yoga that involves mindfulness

- Practice mindfulness in your choices of living
You can achieve this by giving attention to something you do each day.

These are our choices of living, you can live:

1. In the moment
2. In the past
3. In the future

People live in a combination of those moments and some moments more than some. When we live in the moment, we have control of our lives. When we live in the past and future we have no control. This can lead to worry and anxiety. The best advice is to learn from your past and prepare for your future. Prepare for your future by planning for it but don't let your fears and so on affect your now/present.


Remember:
It's essential to remember that our minds will wonder. It may wonder and so there are going to be thoughts like memories (good/bad), fantasies, future plans and so on. All you have to do is simply bring it back to what you are doing/bring it back to the present.






In conclusion when you're mindful you're not distracted and you don't wish for things to be different. You choose the matters you focus on. Additionally, you are aware that you can't change the past so you learn from the lessons of the past but don't focus on those events.



References

1. Ferszt GG, Miller RJ, Hickey JE, Maull F, Crisp K. The Impact of a Mindfulness Based Program on Perceived Stress, Anxiety, Depression and Sleep of Incarcerated Women. International Journal of Environmental Research and Public Health. 2015; 12(9):11594-11607.



2.Younge JO, Wery MF, Gotink RA, Utens EMWJ, Michels M, Rizopoulos D, et al. (2015) Web-Based Mindfulness Intervention in Heart Disease: A Randomized Controlled Trial. PLoS ONE 10(12):e0143843. doi:10.1371/journal.pone.0143843



3. Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, et al., “Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study,” Journal of Obesity, vol. 2011, Article ID 651936, 13 pages, 2011. doi:10.1155/2011/651936

Think about this! A harmful bacteria invade your body through a cut on your finger! What would your body do or how would it react to it? If a foreign invader invades the body (in this case a harmful bacteria) the immune system will produce a reaction in order to fight that foreign invader off. The response of our bodies to the stimuli is known as inflammation. Our immune system protects us from harmful invading organisms it's our defense against harmful pathogens.

So, therefore, inflammation is necessary for our survival. It defends/protects us from harmful pathogens and is also involved in the wound healing process. Harmful pathogen and injury will not only trigger inflammation. Autoimmune diseases, chemicals, oxidative stress and so on will also trigger inflammation.


Did you know that inflammation can be both good and harmful? So while it's essential for our survival it can play a role in many diseases which will be listed below.


When the immune system fights against its own healthy cells in the body then that can lead to horrible consequences like:

• Rheumatoid arthritis
• Crohn's disease
• Alzheimer's
• Cardiovascular disease
• Cancer
• Diabetes mellitus
• Celiac disease

Types of inflammation

They are:
Acute inflammation - Lasts for a few days
Chronic inflammation - Lasts for months or years


Causes of inflammation

Some causes of inflammation are:

• Pathogens (bacteria, virus)
• Stress
• Certain foods and drinks
• Food allergies

Symptoms of inflammation
Three symptoms of inflammation are redness, warmth, and swelling.





1. salmon

Image via pixabay.

2. tuna

Tuna sandwich. Image via pixabay.

3. sardines

Image via pixabay.

4. mackerel


Omega-3 fatty acids have been shown to reduce inflammation (1, 2, 3). Salmon, tuna, sardines, and mackerel are all fatty fishes that are excellent sources of omega-3 fatty acids. For those of who are vegetarian or vegan, you can consume other (plant) sources of omega-3 fatty acids like:

5. algae
6. nut oils
7. walnuts

Walnuts. Image via pixabay.

8. flaxseeds
9. chia seeds

Chia seeds. Image via pixabay.

10. pumpkin seeds

Image via pixabay.

There are three main omega-3 fatty acids (polyunsaturated omega-3 fatty acids) that are found in foods. They are:

• Alpha-linolenic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)

EPA and DHA are found in fatty fish whereas ALA is found in plants. Interestingly fish obtain DHA and EPA from algae.




Blueberries, citrus fruits, green tea, dark chocolate, and parsley are all examples of dietary sources of flavonoids. Flavonoids belong to the polyphenol class of phytonutrients and they are anti-inflammatory

Cytokines and chemokines are proteins that are produced by the immune system. These proteins result in chronic inflammation but flavonoids can inhibit certain steps within the pathway hence they can serve as natural inhibitors of inflammation (4).


11. blueberries

Blueberries. Image via pixabay.

12. citrus fruits

Image via pixabay.

13. green tea (5)

Image via pixabay.

 
14. dark chocolate

Image via pixabay.

15. parsley

Image via pixabay.

16. Oyster mushrooms (6)
17. Reishi

Mushrooms are edible fungi. There are many health benefits of mushrooms. Mushrooms contain the anti-inflammatory compounds polysaccharides, terpenoids, and phenolics which provide anti-inflammatory effects (7).

Oyster mushrooms are great in stir-fries.


Dark green leafy vegetables like:

18. kale

Kale. Image via pixabay.

19. broccoli

Image via pixabay.

and

20. spinach

Image via pixabay.

Some anti-inflammatory nutrients that kale, broccoli, and spinach contain are omega-3 fatty acids, the anti-inflammatory phytonutrients: flavonoids and carotenoids and antioxidants.


The relationship between free radical and antioxidants

What is a free radical and how are they created?


In the body, oxygen splits into single atoms which results in what we call free radicals. A free radical contains one or more unpaired electrons in their outer orbitals and that makes them very reactive/unstable. One thing that was very clear from the years that I have studied chemistry is that electrons like to be in pairs. So they are going to search the body for other electrons to pair with because in order for it to become stable it will have to react with other molecules to pair that electron with.


Free radicals can react with all the cell molecular components of the body. When that happens a second radical will be generated and in turn will react and so on. In other words, free radicals can start a chain reaction. What makes them dangerous is that excessive free radicals can damage cellular components like proteins, enzymes, DNA, cell membrane and so on when they react with them. When that happens these cells may not function well and die. If cellular damage occurs it can lead to a variety of diseases.

The damages that free radicals cause causes inflammation which will, in turn, lead to more free radicals.


Antioxidants are so beneficial because they can interact with free radicals safely and stop the chain reaction and thus prevent cell damage. Antioxidants repair the damage that is caused to our cells by free radicals. Vegetables like kale, broccoli, and spinach are full of the antioxidants vitamin A, C, and K.

Broccoli contains sulforaphane. What is sulforaphane? Sulforaphane is an organic compound that contains sulfur as the name suggests. You cannot directly get this compound from the broccoli and other cruciferous vegetables without a process.

Broccoli contains glucoraphanin and the enzyme myrosinase which when come into contact will produce sulforaphane. They will get into contact when you cut or chew the broccoli. How is this compound related to inflammation? Sulforaphane fights inflammation!




21. Watermelon

Watermelon has a high water content and is low in calories. Watermelon is also rich in phytonutrients. Examples of phytonutrients that watermelon is a source of are:

• Carotenoids (such as beta-carotene which is a type of carotenoid)
• Lycopene - Lycopene gives watermelon its red color.

These phytonutrients are anti-inflammatory antioxidants which reduce inflammation and fight free radicals.

This juicy fruit is also rich in vitamin C. Vitamin C is a water-soluble vitamin. It is an antioxidant because it donates an electron and so it neutralizes free radicals.

Watermelon. Image via pixabay.

22. Bone broth

Image via pixabay.

Bone broth fights inflammation due to its nutrient content. Processed foods, antibiotics and so on can damage our intestinal lining. Gelatin is found in bone broth and it repairs the gut lining and thus reduce inflammation. Proline and glycine also found in bone broth can also heal the gut lining.

Another nutrient that is found in bone broth is glucosamine and it can also reduce inflammation.

Read more on bone broth: Bone broth - What it is, the health benefits and recipes


23. Beets

Beets. Image via pixabay.

Beets are a source of the phytonutrients betalains. The two categories of betalains found are betanin and vulgaxanthin. Together with the antioxidants manganese and vitamin C they reduce inflammation and fight free radicals.

Additionally, betalain pigments give beets their red color.




24. Turmeric

Turmeric. Image via pixabay.

Turmeric is a spice that Indians use in their cooking (An Indian home will always have turmeric!). It gives their food a yellow color. Turmeric contains curcumin and that's what makes this spice so beneficial to us. Curcumin helps with inflammation and it's a great antioxidant.
 
 Aside from putting it in your food, you can add it to your smoothies, teas, and milk.



 25. Avocados

Image via pixabay.

Avocados contain phytosterols, vitamin E and C, magnesium, selenium, and zinc which makes it a great addition to your meals. Avocados have excellent anti-inflammatory properties.

There are so many ways that you can incorporate avocados into your diet! You can add them to smoothies, sandwiches, salads, desserts and so on.



Concluding Remarks
There are so many other foods that are not listed here that fight inflammation in the body that you can also incorporate into your diet. They are so simple to incorporate, you can even put them in smoothies. Try some for your next meal!

Related post: Can these 7 foods cause inflammation in the body?





 References


1. El-Seweidy M.M., Ali S.I., Elsweify S.E., Ali A.A., Mashhour M.M. Omega 3 fatty acids intake versus diclofenac in osteoarthritis induced in experimental rats. Functional Foods in Health and Disease 2017; 7(4); 291-302

2. Alessio Molfino, Maria Ida Amabile, Massimo Monti, and Maurizio Muscaritoli, “Omega-3 Polyunsaturated Fatty Acids in Critical Illness: Anti-Inflammatory, Proresolving, or Both?,” Oxidative Medicine and Cellular Longevity, vol. 2017, Article ID 5987082, 6 pages, 2017. doi:10.1155/2017/5987082

3. Xue B, Yang Z, Wang X, Shi H (2012) Omega-3 Polyunsaturated Fatty Acids Antagonize Macrophage Inflammation via Activation of AMPK/SIRT1 Pathway. PLoS ONE 7(10): e45990. doi:10.1371/journal.pone.0045990


5. Reygaert, W.C. An Update on the Health Benefits of Green Tea. Beverages 2017, 3, 6.


7. Elsayed A. Elsayed, Hesham El Enshasy, Mohammad A. M. Wadaan, and Ramlan Aziz, “Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications,” Mediators of Inflammation, vol. 2014, Article ID 805841, 15 pages, 2014. doi:10.1155/2014/805841