Anti-Inflammatory Foods

1.   Olive Oil

Olive oil, from the fruit of an olive tree, comes in many different forms differing by the type of processing it has gone through.

·       Expeller-pressed oil is squeezed in a mechanical press without heat.

·       Cold-pressed oil uses the same mechanical expeller as expeller-pressed but is in a temperature-controlled environment for heat-sensitive oils. This process allows the oil to keep a distinct flavor that is changed by subtle heat fluctuations.

·       First cold-pressed is cold-pressed oil that is obtained from the first press.

·       Virgin oil implies that the oil is obtained from the fruit solely through mechanical pressing, not chemical, that does not cause any alteration or deterioration of the oil.

·       Refined oil is any type of virgin oil that does not alter the structure of the oil. This process removes color, odor, and flavor from the oil leaving a bland and pure oil.

·       Extra-virgin a higher-quality virgin oil that is extracted from the fruit solely through mechanical means without solvents, never exceeding 86°F. There are laboratory tests and content regulations to deem the oil truly “extra virgin”, but the US does not strictly enforce these regulations.

So what about olive oil helps us with inflammation? Olive oil contains a phenolic compound called oleocanthal that has anti-inflammatory properties similar to ibuprophen. While olecanthal is not as potent as ibuprophen, it works on the same pathways as NSAIDs leading to a reduction in inflammation. The anti-inflammatory properties of EVOO have been shown to aid in the treatment of breast and prostate cancer, cardiovascular disease, arthritis, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

2.   Cinnamon

Cinnamon has many flavonoid compounds that have been determined to have anti-inflammatory properties. These flavonoids are gossypin, gnaphalin, hesperidin, hibifolin, hypolaetin, oroxidin, and quercetin. What are flavonoids? Flavonoids are plant pigments that give flowers their color, attract pollinating animals, and act as chemical messengers in a plant. In humans flavonoids have shown antioxidant, anti-inflammatory, and antibacterial benefits. 

3.   Turmeric

Turmeric’s active “ingredient” is known as the compound curcumin—the compound that gives turmeric its bright yellow color. Curcumin is used in traditional medicine (under the name diferuloylmethane) to subdue cellular transformation, proliferation, invasion, angiogenesis, and metastasis—all of which lead to a reduction of inflammation.

4.   Garlic

Garlic acts to suppress the leukocyte’s (WBCs that fights foreign substances and diseases) production of cytokines (proteins that help with cell signaling) which cause inflammation, therefore acting as an anti-inflammatory.  There are also 4 sulfur-containing compounds in garlic that act as anti-inflammatory agents that suppress pathways in our cells that promote inflammation.

5.   Ginger

Ginger suppresses prostaglandin (hormone-like fatty acid) synthesis through disrupting the pathway of enzymes allowing the production of prostaglandins. These enzymes are called cyclooxygenases 1 & 2. Ginger has been shown to work similarly to non-steroidal anti-inflammatory drugs (NSAIDS) with fewer side effects.

6.   Avocado

Rich in mono-unsaturated fatty acids as well as phytosterols, carotenoids, cetechins, and procyanidins that act on our body’s processes to inhibit inflammation. Avocados have other health benefits including increasing carotenoid absorption, lowering LDL-cholesterol, and aids in cardiovascular health.

7.   Cruciferous veggies (broccoli, cauliflower, arugula, bok choy, Brussels sprouts, cabbage, kale)

 

The cruciferous vegetables listed above contain compounds similar to and including sulforaphane—a known anti-inflammatory agent. Sulphoraphane stimulates the production of antioxidant enzymes in the nasal airway which work to protect against free radicals (molecules responsible for aging and tissue damage) from the environment.  Decreasing oxidation (tissue damage) also decreases inflammation due to the lack of needing repair--no building to build, no scaffolding needed!

 

8.   Citrus fruits

Citrus fruits, especially concentrated in their peels, contain anti-inflammatory agents that mediate prostaglandins, nitric oxide, and lipopolysaccharides. This is due to their high content of flavonoids, similar to what was discussed with cinnamon.

9.   Salmon

Salmon, along with other cold-water fatty fishes, contains the very popular, and healthful omega-3 fatty acids. The use of omega-3 fatty acid supplementation has been shown to have similar results with inflammation as NSAIDs. Eating salmon, tuna, or mackerel twice/week (the USDA’s recommendation for consumption) can aid in continuous subdual of inflammation. Other benefits of omega-3 fatty acids include anti-blood clotting actions, improving blood cholesterol by lowering LDL-c and triglycerides, decreasing blood pressure, and may aid in the treatment of conditions such as diabetes, asthma, IBD, stroke, rheumatoid arthritis, and ulcerative colitis.

10.  Sweet potato

Sweet potatoes contain fibers and phytonutrients (chemical compounds in plants responsible for color and other sensory properties that present many health benefits) that help suppress inflammation.

So what types of meals do you have to eat to benefit from all of these anti-inflammatory foods? Delicious ones!

Mediterranean Tuna Salad iowagirleats.com

2(5 oz.) cans tuna, in water

¼ cup mayo

¼ cup chopped kalamata olives

2 Tbsp. minced red onion

2 Tbsp. chopped roasted red peppers

2 Tbsp. chopped fresh basil

1 Tbsp. capers

1 Tbsp. fresh lemon juice

Salt & pepper

2 large vine-ripened tomatoes

Add all ingredients except tomatoes in a large bowl then stir to combine. Slice tomatoes into sixths, without cutting all the way through, then gently pry open. Scoop Mediterranean Tuna Salad mixture into the center then serve.

Gingerbread Oatmeal thegraciouspantry.com

4 cups water

1 cup steel-cut oats

1 ½ Tbsp. ground cinnamon

¼ tsp. ground coriander

1 tsp. ground cloves

¼ tsp. ground ginger

¼ tsp. ground allspice

⅛ tsp. ground nutmeg

¼ tsp. ground cardamom

Maple syrup to taste.

Cook the oats to package directions but include the spices when you add the oats to the water. When finished cooking, add maple syrup to taste.

Kale Caesar Salad with Grilled Chicken Wrap heatherchristo.com

8 oz. grilled chicken, thinly sliced

6 cups curly kale, cut into bite sized pieces

1 cup cherry tomatoes, quartered

¾ cup Parmesan cheese

½ coddled egg (cooked about 1 minute)

1 clove garlic, minced

½ tsp. Dijon mustard

1 tsp. honey

2 Tbsp. fresh lemon juice

2 Tbsp. olive oil

Salt and pepper

2 large tortillas

Mix together half of a coddled egg, minced garlic, mustard, lemon juice, and olive oil in a bowl. Whisk until you have formed a dressing, season to taste with salt and pepper. Add kale, chicken, and cherry tomatoes and toss to coat with the dressing and ¼ cup of Parmesan. Evenly distribute the salad over the 2 tortillas and sprinkle each with ¼ cup Parmesan. Roll wraps and slice evenly in half.

Italian-Style Stuffed Red Peppers dashingdish.com

1 lb lean ground turkey

3 red bell peppers

2 cups spaghetti sauce

1 tsp. Italian seasoning

1 garlic clove, minced

½ tsp. salt and pepper

½ cup frozen chopped spinach (thawed and squeezed dry)

Preheat the oven to 450°F, line a baking sheet with foil and coat with non-stick spray. Remove stems from peppers and slice the peppers in half. Meanwhile, cook the ground turkey in a large pan over medium-high heat then add sauce and seasonings, stir until fully cooked. Add spinach and parmesan, stir till combined. Scoop ½ cup of turkey mixture into each pepper. Sprinkle with 1 Tbsp. parmesan then bake for 20-30 minutes until cheese is melted.

 Information adapted from the US National Library of Medicine National Institutes of Health