01 May 2024 , 15:24
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You've likely heard the term 'inflammation' bandied about on health podcasts and in posts by nutrition gurus on Instagram, but do you really know what this buzzword signifies?
Inflammation is a handy, temporary immune response that aids in shielding your body from external threats such as bacteria, toxins, and viruses. However, when inflammation becomes chronic and persistent, it can negatively impact our health, contributing to conditions like heart disease, cancer, stroke and diabetes.
Diet is one crucial method we can use to manage chronic inflammation in the body while sugary and processed foods can exacerbate the issue, these superfoods could help keep it under control.
Berries
Strawberries, blueberries, raspberries, and blackberries aren't just delicious they're also packed with antioxidants. These disease-battling molecules aid in safeguarding your body against free radicals; unstable atoms that can harm cells, leading to illness and ageing, reports Bristol Live.
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All berries contain flavonoids, but some types are more potent than others. Blackberries are renowned for their high content of this phytonutrient, which boasts powerful anti-inflammatory properties and can also support the immune system.
If fresh punnets of berries from the supermarket are too pricey for regular purchase, you can opt for much cheaper frozen varieties, which you can sprinkle over yoghurt or blend into post-workout smoothies.
Fatty fish
The NHS recommends that we should all aim to consume at least two portions of fish per week. Fatty fish such as salmon, mackerel, anchovies and sardines are rich in EPA and DHA long-chain, omega-3 fatty acids known for their anti-inflammatory properties.
When you consume these types of fish, your body converts the marine fatty acids into compounds called resolvins and protectins, which can help to lower inflammation levels in the body.
Tinned fish makes a delicious sandwich filling, while larger cuts of salmon and tuna are perfect for adding to salads as a meat substitute.
Broccoli
This Sunday roast dinner staple boasts some pretty impressive health benefits that many of us may not be aware of. Besides being a good source of fibre and protein, this nutrient-packed powerhouse is particularly rich in antioxidant flavonoids like kaempferol and quercetin.
It's also loaded with a variety of carotenoids, which can help guard against the development of skin cancer and certain eye diseases. In addition to being a great accompaniment to your roast beef, why not try incorporating broccoli into stir-fries, soups and side salads too?
Turmeric
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Like kale and quinoa, this golden-coloured spice has become one of those trendy ingredients that everyone seems to have in their cupboards nowadays. The reason? Because turmeric has some well-researched anti-inflammatory properties that can help to reduce the aches and pains associated with arthritis, as well as soothing inflammatory skin issues like acne.
Researchers have found that the bright yellow chemical that gives turmeric its unusual colour, called curcumin, is capable of interacting with a variety of molecules involved in inflammation, and some believe it's just as effective at suppressing inflammation as over-the-counter painkillers. You can sprinkle turmeric over vegetables and roast in the oven, add it to Sunday egg scrambles or have a go at making golden milk a delicious Indian drink that involves warming cow or plant-based milk, with turmeric and other spices, such as cinnamon and ginger.