Inflammation is a buzzword tossed around almost as much as you fill your Stanley cup. But many people don’t actually know what it is and why it can be so damaging. Systemic Inflammation, the type that affects the whole body, is a factor linked to many health conditions, such as obesity, metabolic syndrome, prediabetes, type 2 diabetes, heart disease, Crohn’s disease, IBS, some forms of cancer, arthritis, and even Alzheimer’s disease. 

There are many factors that may cause inflammation in our bodies. Diet is a very important one. Your diet can work against you and increase inflammation or it can work for you, helping to reduce inflammation, prevent disease and live a healthier life.

The Mediterranean Diet is anti-inflammatory due to it being rich in vegetables, fruits, fish, whole grains, nuts and seeds, and olive oil—all anti-inflammatory foods. Researchers have found that people living in the areas surrounding the Mediterranean Sea have lower rates of disease and higher life expectancy than people in the United States who consume a more traditional Western diet.

We don’t need to live in the mediterranean or eat a strict mediterranean diet to reap the benefits of an anti-inflammatory diet. What can we do? We can focus on these high anti-inflammatory nutrients found in some of the most delicious foods: 

Antioxidants

• Vitamin C is a powerful antioxidant and supports immune function which helps combat inflammation. Citrus fruits, peppers, and dark green vegetables are wonderful ways of including vitamin C in your diet. 
• Polyphenols are important for managing blood pressure, and improving digestion. They have powerful antioxidant properties, which prevent damage to cells and help reduce the risk of chronic disease. They’re found in colorful fruits and vegetables, whole grains, olive oil, coffee, tea and dark chocolate. 
• Flavonoids are responsible for the bright color of many plant foods and provide antioxidant and anti-inflammatory benefits by helping repair cells and mitigating cell death. Anthocyanins, a type of flavonoid, are found in all berries, pomegranate, and eggplant to support immune system function.
• Sulforaphane can be found in cruciferous veggies such as  broccoli, brussel sprouts, kale, and cauliflower and has many antimicrobial, anti-inflammatory, and antioxidant properties.  

Omega-3 Fatty Acids

Omega-3 Fatty Acids support overall heart health, eye health, and brain health by reducing inflammation and lowering the risk of chronic diseases. Fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies are great sources of omega-3’s in addition to nuts and seeds. 

Pre and probiotics

Pre and probiotics are important for decreasing inflammation due to the important role they play in the gut. The gut plays a critical role in the body, such as supporting immune function and metabolism. When the gut isn’t healthy and is inflamed the entire body can be affected. Foods rich in prebiotics and probiotics, such as artichoke, asparagus, banana, yogurt, and cottage cheese are great for gut health! Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha.

An example day of eating an anti-inflammatory diet with Nutritious Life recipes:

• Breakfast: Strawberry Veggie Smoothie
• Lunch: Cranberry Walnut Salad 
• Snack: Baked chickpeas  
• Dinner: Broiled Salmon with Spinach 
• Dessert: Walnut Chia Chocolate Thumbprint Cookies

To add more anti-inflammatory benefits to your meals, you can add spices and herbs. 

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