10 anti-inflammatory foods: What to eat to help avert premature death and achieve

Inflammation is your body’s way of protecting your tissues if you’ve been injured or have an infection. It can cause pain, redness, and swelling in the injured or affected area. Some autoimmune disorders and chronic diseases can also cause inflammation.

To be honest, inflammation is not the demon it is made out to be. When it’s good, it fights off foreign invaders, heals injuries and mops up debris. But when it’s bad, inflammation ignites a long list of disorders: arthritis, asthma, atherosclerosis, blindness, cancer, diabetes and, quite possibly, autism and mental illness.

An overactive inflammatory response is like a loose cannon. In the body, it can trigger an asthma attack. Turns out certain cancers, particularly of the colon and breast, have “hijacked” inflammation’s proliferative potential. 

There are blood-borne biomarkers that can show your body’s inflammatory response. Like C-Reactive Protein (CRP) or InterLeukin -6 (IL-6). CRP is a protein made by your liver. It’s sent into your bloodstream in response to inflammation. Similarly, Interleukin-6 (IL-6) is an endogenous chemical that is active in inflammation and in B cell maturation.

In a heterogeneous ICU population, elevated concentrations of serum CRP on ICU admission are correlated with an increased risk of organ failure and death, claims a study.

Dr Michael Greger says studies have shown that having higher levels of CRP in your blood can increase your risk of dying by 42 per cent. Similarly, those with higher levels of IL-6 in their blood face a 69 per cent cardiovascular and 49 per cent all-cause mortality risk of premature death. 

What can one do to lower that risk? How does one fight inflammation with a change in diet? Dr Michael Greger says meat and sugar contribute to inflammation. Nuts do not enhance or cause/trigger inflammation. If you are looking for anti-inflammatory foods that actually attenuate inflammation, here’s the list:

1. Blueberries, Raspberries: Antioxidant pigments (anthocyanins) that give berries the red, blue, and copper colours work as anti-inflammatory factors. This benefit was missing from the supplements. 
2. Pomegranates
3. Spices added to meals: Dr Greger cites a study that showed that one would have to eat turmeric in larger quantities to get the benefit, but pure white curcumin supplement did wonders. 
4. Garlic reduced IL-6 but you will have to consume at least half a teaspoon a day.
5. Ginger powder (Saunth) – half to 1.5 teaspoons every day.
6. Eat a plant-based diet.
7. Total elimination of animal products and processed foods may be a more prudent dietary strategy to combat inflammation, says Dr Greger in his video.

More anti-inflammatory foods:

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA help reduce inflammation, which may otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease.
Avocados, green tea, peppers, Broccoli, mushrooms, grapes, extra-virgin olive oil, dark chocolate, cocoa, cherries, tomatoes, are some of the most effective anti-inflammatory foods.

Avoid inflammatory foods like:

1. Processed foods such as potato chips and fast food
2. Refined carbs such as loaves/slices of white breads, white rice, crackers, and biscuits 
3. Fried foods like fries, fried chicken, and mozzarella sticks 
4. Sugar-sweetened beverages that include soda, sweet tea, and sports drinks 
5. Processed meats (not such a staple in India — whole grains and fibre retained in food here) bacon, ham, and hot dogs 
6. Trans fats like shortening and margarine, bakery foods 

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.