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Sardines are rich in anti-inflammatory omega-3 oils.

5 everyday foods with anti-inflammatory powers

We hear a lot of talk about inflammation and the health problems that it can cause. But what exactly is inflammation?

Inflammation is part of the body’s immune response. Initially, it is beneficial when, for example, your knee sustains a blow and tissues need care and protection.

Our infections, wounds and any damage to tissue would never heal without inflammation – tissue would become more and more damaged and the body, or any organism, would eventually perish.

However, sometimes inflammation can cause further inflammation; it can become self-perpetuating. More inflammation is created in response to the existing inflammation and the problem shifts from being a short term protective measure to a long term health problem.

Chronic inflammation – that is inflammation that can last for several months and even years- can result from:

• The body’s inability to eliminate whatever was causing an acute inflammation.
• An autoimmune response – the immune system attacks healthy tissue, mistaking it (them) for harmful pathogens
• A chronic irritant of low intensity that persists.

Just a few of the diseases and conditions with chronic inflammation include some cancers, rheumatoid arthritis, atherosclerosis, periodontitis, ulcerative colitis and Chron’s disease, asthma, sinusitis and hay fever.

It’s not known why some people are more prone to inflammatory conditions than others. Most recently scientists from Stanford University, California, found that people with coronary artery disease due to plaque build-up, the leading cause of death globally, are most likely genetically predisposed to the disease.

However, even a genetic predisposition towards inflammation can be modified with the right lifestyle choices.

Diet should also be top priority; eating foods rich in anti-inflammatory nutrients can make a huge difference fast in terms of joint pain, overall quality of life, and how easily one can move and stay active. It can also prevent inflammatory-related diseases such as diabetes and heart disease.

Sardines

All oily fish is great but why not think beyond salmon the anti-inflammatory benefits of omega-3 fatty acids. A 3-ounce serving of tinned sardines contains about 1.4 grams of omega-3 fats and is a good source of vitamin D, which helps our bodies absorb calcium to build and maintain strong bones. Research indicates omega-3s can reduce inflammation, and thus help reduce the risk and symptoms of a variety of disorders influenced by inflammation, including heart attack, stroke, cancer, and autoimmune diseases such as rheumatoid arthritis.

Serving suggestion In a food processor, blend 2 tins of drained sardines, 1 shallot, 1/3 cup parsley, 1 tbl healthy oil (e.g. flax seed or coconut ), 2 tsp grainy or Dijon mustard, 1 tbl lemon juice and a pinch of salt (optional) until smooth. Spread your ‘pate’ on sourdough bread or wholegrain rye crackers. When in season don’t forget to put fresh sardines on the menu, just grill with a bit of lemon and herbs. Grilling or barbequing helps keeps essential nutrients intact.

Matcha

The antioxidants in matcha, powdered green tea leaves, may reduce inflammation and slow cartilage breakdown. Studies suggest those benefits from green tea’s polyphenols – a type of antioxidant – and matcha boasts higher concentrations than steeped green tea. The most studied and bioactive polyphenol in tea is epigallocatechin-3-gallate (EGCG). Animal studies suggest it can regulate inflammation and help control autoimmune disease.

Serving suggestion Make a smoothie by blending 1 cup low-fat milk, 1/2 cup plain, low-fat yogurt, 1/2 cup frozen mango cubes, 1/2 tsp matcha powder and 1/2 tsp ground ginger. See our article Green tea – think outside the bag for more serving suggestions.

Broccoli

Scientists have found that sulforaphane, a compound in broccoli and other cruciferous vegetables, may block enzymes linked to joint destruction and inhibit inflammation. Broccoli is abundant in vitamin K, which recent studies suggest may play a role in treating osteoporosis and Alzheimer’s, as well as protecting against cancer and heart disease.

Serving suggestion Slice a fresh broccoli head into large florets, toss with olive oil, season lightly with salt. Grill over medium heat for 3 to 5 minutes per side or until tender and slightly charred. Garnish with Parmesan cheese. Or try a quick stir fry with soba (buckwheat) noodles. The rutin content of the buckwheat works with the vitamin C in broccoli and the healthy fats in olive oil to lower cholesterol. Juicing broccoli extracts its essential nutrients into an easily assimilable form. Broccoli juice is a mainstay of many anti-cancer nutritional regimes.

Cherries

Keep some frozen cherries in your freezer throughout the year so you can use them in breakfast dishes, snacks, and desserts. Regular consumption is great for relieving arthritis and overall joint pain as well as gout. Their anthocyanins (antioxidants that also give them their bright colour) are what give them their tremendous healing powers and ability to prevent oxidative damage, and can also be found in all types of berries as well. Tart cherries naturally contain melatonin, which may help regulate the body’s internal clock thus helping you get to sleep.

Serving suggestion Lightly poach cherries into a compote that you can use to top yoghurt or oatmeal. Throw some frozen cherries into your morning fruit smoothie. Keep some dried cherries on hand for a post workout snack to help relieve achy muscles and joints.

Avocados

These creamy fruits are packed with good fats and great foods for the joints, brain, and heart. They’re also filling and a healthier source of fat for the body than refined oils and animal sources of fats.  Avocados are one of the few land plants that carry the fatty acid polyhydroxylated fatty alcohols (PFAs). PFA’s are widely found in ocean plants, but rare in land plants. PFA’s have excellent anti-inflammatory properties.

A recent study looked at the amount of inflammation that followed eating a hamburger with and without the addition of avocado. Researchers found that eating the hamburger with about 2 ounces of avocado limited the inflammatory response seen after eating the hamburger alone. Adding avocado to any salad also doubles your absorption of key fat-soluble antioxidants such as lycopene and beta-carotene, from other vegetables in the salad.

Serving suggestion Guacamole is a classic Mexican dip that is quick and easy to make and is also great as a healthy accompaniment to fish dishes. To make, just mash up avocado, diced tomatoes, a squeeze of lime juice into a paste add fresh chopped coriander to taste. For something even simpler make a classic Italian tricolore salad alternating slices of tomato, mozzarella cheese and avocado. Dress with olive oil pepper and fresh basil. Or just try using them in place of meat over the top of salads and in soups.