What Are Anti-Inflammatory Foods?

How we eat is one action we can all take to help our bodies fight chronic inflammation.[1]

Food compounds such as fatty acids can help calm inflammation, and certain foods have more beneficial compounds than others. For example, walnuts are high in an omega-3 fat called ALA that has been shown to reduce inflammation in cell culture and animal studies, which are important steps in formulating hypotheses about how nutrition may affect human health.[2]

The effects of anti-inflammatory compounds in humans and their significance to human health is still being explored through research.[3],[4]

However, there is research to show that walnuts may play a part in reducing the risk of diabetes and cardiovascular disease (both of which are related to inflammation in the body), when consumed as part of a plant-based diet, such as the Mediterranean diet.[5],[6]

[1] Galland L. Diet and inflammation. Nutrition in Clinical Practice. 2010:25(6):634-40.

[2] Hardman E. Diet components can suppress inflammation and reduce cancer risk, Nutrition, Research and Practice. 2014;8(3):233-40.

[3] Calder et al. A consideration of biomarkers to be used for evaluation of inflammation in human nutritional studies. Br J Nutr. 2013;109(S1):S1-34.

[4] Albers et al. Monitoring immune modulation by nutrition in the general population: identifying and substantiating effects on human health. Br J Nutr. 2013:110(S2):S1-30.

[5] Kris-Etherton PM. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014 Apr;144(4 Suppl):547S-554S.

[6] Pan A, Sun Q, Manson JE, Willett WC, Hu FB. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 Apr;
143(4):512-8.

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