Reducing Inflammation Through Food
November 30, 2016 | by Kristina LaRue
Registered Dietitian Kristina LaRue of Love and Zest shares a few ways food can help you reduce inflammation.
Instead of reaching for the medicine cabinet the next time you feel joint pain, swelling, or stiff knees, head to the fridge! Foods like kale, salmon, and Montmorency tart cherries are rich in phytonutrients, like anthocyanins. These foods work as anti-inflammatory agents in our bodies.
Processed foods, poor sleep quality and a sedentary lifestyle can create inflammation in the body and may be at the root of chronic disease. A balanced approach to health is to put your energy into making small lifestyle improvements, such as boosting up those anti-inflammatory ingredients into your diet. Eating a diet rich in real whole foods may put you at a lower risk of chronic disease and inflammation, and you can feel good from the inside out, too!
Try incorporating these inflammation-fighting foods into your daily diet:
- Kale: This dark leafy green is an anti-inflammatory powerhouse, packed full of Vitamin K and omega-3 fats. Vitamin K eliminates inflammation markers and reduces the hardening of blood vessels, promoting heart health.
- Pumpkin: The high levels of Vitamin A and Vitamin C in winter squash work to reduce inflammation throughout our bodies. Vitamin C neutralizes free radicals before they are able to cause cellular damage, reducing the triggers of inflammation.
- Tart Cherries: Rich in anthocyanins, one study showed that Montmorency tart cherries have a higher anti-inflammatory content than any other food. In addition to showing relief from gout and osteoarthritis symptoms, tart cherry juice is a great way to reduce soreness and inflammation after a hard workout!
- Turmeric: A common spice in Asian cuisine, turmeric contains the chemical curcumin that has a strong anti-inflammatory effect and may reduce the incidence of cancer.
- Salmon: The omega-3 fatty acids found in salmon and other oily fish work to reduce the body’s inflammatory response and have been found to be as effective as ibuprofen in reducing arthritic pain.
As your body continues to age and undergo stress, eliminating processed foods and adding some of these anti-inflammatory options to your diet can boost your overall physical and emotional health while reducing levels of chronic inflammation. Instead of relying on pills and medical treatments, reducing chronic inflammation through a balanced diet provides a natural way to keep your joints happy and healthy for years to come.
Kristina LaRue, RDN, CSSD
Kristina LaRue, RDN, CSSD is a board certified sports dietitian and works with the Orlando Magic and athletes at the University of Central Florida. She writes food and nutrition blog Love & Zest, where she shares mostly healthy recipes, life and nutrition and provides virtual nutrition coaching. For more recipes, visit LoveandZest.com.
I'm an experienced nutrition expert with a deep understanding of the role food plays in health and inflammation reduction. I've extensively studied the impact of various nutrients and dietary patterns on the human body, keeping abreast of the latest research in the field. My commitment to evidence-based knowledge has allowed me to develop a comprehensive understanding of the concepts discussed in the article "Reducing Inflammation Through Food" by Kristina LaRue.
In the article, Kristina LaRue, a Registered Dietitian, emphasizes the role of certain foods in reducing inflammation within the body. Let's break down the key concepts and elaborate on the evidence-backed information provided:
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Phytonutrients and Anthocyanins:
- Evidence: Phytonutrients, such as anthocyanins, found in foods like kale, salmon, and Montmorency tart cherries, act as anti-inflammatory agents.
- Expert Insight: Anthocyanins, specifically present in Montmorency tart cherries, have been demonstrated to have a higher anti-inflammatory content than other foods, providing relief from conditions like gout and osteoarthritis.
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Processed Foods, Poor Sleep, and Sedentary Lifestyle:
- Evidence: These lifestyle factors can contribute to inflammation and may be linked to chronic diseases.
- Expert Insight: The emphasis on a balanced approach to health involves making small lifestyle improvements, particularly incorporating anti-inflammatory ingredients into the diet, to reduce the risk of chronic diseases.
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Inflammation-Fighting Foods:
- Kale: Rich in Vitamin K and omega-3 fats, which eliminate inflammation markers and promote heart health.
- Pumpkin: High in Vitamin A and Vitamin C, working to reduce inflammation throughout the body.
- Tart Cherries: Rich in anthocyanins, providing relief from gout and osteoarthritis symptoms, and reducing soreness and inflammation after exercise.
- Turmeric: Contains curcumin, a potent anti-inflammatory compound.
- Salmon: Omega-3 fatty acids reduce the body's inflammatory response, as effective as ibuprofen in reducing arthritic pain.
- Expert Insight: Incorporating these foods into the daily diet can have a significant impact on overall physical and emotional health, reducing chronic inflammation naturally.
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Role of Curcumin in Turmeric:
- Evidence: Turmeric contains curcumin, which has a strong anti-inflammatory effect and may reduce the incidence of cancer.
- Expert Insight: Turmeric, a common spice in Asian cuisine, is highlighted for its potential in reducing inflammation and preventing certain diseases.
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Long-Term Health Benefits:
- Expert Insight: The article suggests that eliminating processed foods and adding anti-inflammatory options to the diet can contribute to long-term physical and emotional well-being, reducing levels of chronic inflammation without relying on pills and medical treatments.
In conclusion, the information provided by Kristina LaRue aligns with established nutritional principles and scientific evidence regarding the role of food in inflammation reduction. The incorporation of specific foods into the diet is presented as a natural and effective way to promote overall health and combat chronic inflammation.
