Inflammation is part of the body’s immune response and without it, some of our wounds would not heal. But when the immune response is too strong and out of control, as in rheumatoid arthritis, it can damage our body. In addition, it also plays a role in the development of heart disease, obesity and cancer. Foods rich in sugars and saturated fatty acids can promote inflammation. Dr. Scott (a clinical professor of medicine at the University of Texas) says, “They can over-activate the immune system, which can lead to joint pain, fatigue, and damage to blood vessels.” However, there are foods in our lives that may suppress inflammation. We’ll talk about them all here today, but hopefully you’ll get to taste them in your dinner today. Lipid-rich fish Lipid-rich fish, such as salmon, tuna and sardines, are rich in omega-3 fatty acids, which have been shown to help reduce inflammation. However, you need to eat fish just a few times a week, and you should also eat it in a healthy way. In a 2009 study by academics at the University of Hawaii, men who regularly ate grilled or boiled fish (rather than fried or marinated) reduced their risk of heart disease by 23 percent. If you don’t like fish, consider supplements like cod liver oil. They can reduce inflammation, although a 2013 study found that if a person eats too many processed foods and fish oil supplements at the same time they may instead stimulate inflammation. Whole grains We should eat more coarse grains than fine grains, like cereal, rice and pasta, to help stop harmful inflammation. Because coarse grains have more fiber, they lower levels of the inflammatory marker C-reactive protein in the blood. But a 2013 Harvard University study found that not all foods labeled “whole grain” are healthier than refined, processed foods. Of course, you should still make whole grains your number one ingredient in life, and it’s best to choose whole grains that are low in sugar. Dark-colored vegetables Studies have shown that vitamin E can help protect us from cytokines and inflammatory molecules. Dark green vegetables like spinach, olives, and kale are one of the best sources of vitamin E. These vegetables are not only high in vitamin E, but they are also high in the vitamin E content. Not only are these vegetables high in vitamin E, but they also have higher levels of minerals like calcium and iron than lighter colored vegetables. Nuts are another source of healthy fats, especially almonds, which are rich in fiber, calcium and vitamin E. Walnuts are rich in linolenic acid (an omega-3 fat). All nuts are rich in antioxidants, which can help the body fight and repair inflammation caused by damage. Soy There have been several studies showing that soy products are rich in isoflavones, which are estrogen-like compounds that may help reduce levels of c-reactive protein and inflammation – as mentioned in the 2007 journal Discover Inflammation, isoflavones also contribute to harmful inflammatory responses in the bones and hearts of mice. We should try to avoid processed soy foods because they may have added preservatives and other additives, so let’s eat more soy milk, tofu and cooked beans. Low-fat milk Because some people are allergic to casein or cannot tolerate it, dairy products are sometimes considered a trigger for diseases such as rheumatoid arthritis. However, for people who can tolerate casein, low-fat and skim milk are definitely the best choices for protein sources. And yogurt is rich in probiotics, which can also reduce intestinal inflammation. Eating foods rich in calcium and vitamin D, such as yogurt and skim milk, is good for everyone,” says Karen (M.D., associate professor, rheumatologist, Harvard Medical School). She adds, “Getting enough calcium and vitamin D strengthens bones and may reduce the risk of cancer and other diseases.” Peppers “Colorful vegetables are part of a healthy diet,” says Dr. Kausbad. Unlike potatoes or corn, colorful peppers, tomatoes, squash and leafy greens have plenty of antioxidant vitamins and little starch. Chili peppers are rich in capsaicin, a chemical that can also be used in topical ointments to reduce pain and inflammation. Capsicum, (a vegetable of the genus Solanum) is thought by some doctors and patients to aggravate rheumatoid arthritis symptoms. Of course, we can adjust the amount of peppers we consume according to our symptoms. Tomatoes Tomatoes, another eggplant vegetable, may also help reduce inflammation. Juicy tomatoes, specifically, are rich in lycopene, which has been shown to reduce systemic inflammation, especially in the lungs. Cooked tomatoes contain more lycopene, and in a 2012 study in Iran, it was suggested that consuming more tomato paste is also beneficial. Beets This vegetable also has powerful antioxidant properties: beets (beet juice) have been shown to reduce inflammation, as well as prevent cancer and heart disease, and the fiber, vitamin C and phytochromes in them are collectively known as beetrobetaine. Ginger Ginger, a spice often used in Asian and Indian cooking, has been shown to have anti-inflammatory properties in various studies. Although the anti-inflammatory effects in rheumatoid arthritis are not very good, they do form part of a healthy diet. Ginger, as well as curry, a yellow-colored spice, can help turn off NF-κB channels in the body, which can regulate proteins in the immune system that inhibit the inflammatory process. At the same time, ginger has been shown to reduce intestinal inflammation. Garlic and onions It is well known that spicy foods promote immune properties, and studies in animal inflammation models have shown that the anti-inflammatory principle of garlic is similar to that of NSAIDs (e.g., ibuprofen) – shutting down the channels that cause inflammation. Onions also contain similar anti-inflammatory substances, including compounds of the plant quercetin and allicin. Olive oil “Any diet consistent with heart health may also be beneficial for anti-inflammatory – healthy, plant-based fats, such as olive oil,” says Dr. Sassin (author of Arthritis Treatment). In fact, a 2010 Spanish study found that the Mediterranean-style food culture is known to be a healthy diet, probably due in large part to its frequent use of olive oil, especially olive oil of fairly high purity. Olive oil has been shown to produce anti-inflammatory effects similar to those of non-steroidal anti-inflammatory drugs. Berries All fruits can help fight inflammation because not only are they low in fat and calories, but they are also rich in antioxidants. The anthocyanins in strawberries not only make it shiny in color but also have anti-inflammatory properties. To name a few, studies have shown that cranberry extract helps prevent arthritis in animals; blueberries can help reduce intestinal inflammation and ulcerative colitis; and C-reactive protein concentrations in the blood of women who eat more strawberries are reduced. Tart cherries In a 2012 presentation, researchers at Oregon Health & Science University concluded that tart cherries are “the best anti-inflammatory food.” The study found that tart cherry juice reduced vascular C-reactive protein by 50 percent in laboratory mice; at the same time, it helped athletes perform better and reduced the use of anti-inflammatory painkillers. Experts recommend eating 1.5 cups of tart cherries a day, or drinking a glass of tart cherry juice. Yes, sweet cherries do not have this property.