6 foods that help in reducing chronic inflammation, as revealed by top doc

Our body experiences heart disease, diabetes, joint pain and brain decline because of ongoing low-level inflammation. Certain food items serve as anti-inflammatory agents, but they should not replace medical treatments, because they produce slow and steady reductions in body inflammatory chemicals. The following six foods have received scientific study, and remain simple to incorporate into your regular diet. Dr Kunal Sood, MD, reveals the top 6 foods that can control inflammation....

Green tea contains catechins which include EGCG (epigallocatechin‑3‑gallate) as its primary compound, that functions as a powerful antioxidant while controlling multiple inflammatory signaling pathways. Research using experimental and animal models of arthritis demonstrates that EGCG reduces IL‑1β and TNF‑α cytokine production while blocking cartilage-degrading enzymes, and affecting the inflammatory pathways NF‑κB and TAK1. The clinical study involving knee osteoarthritis patients demonstrated that green tea extract enhanced their pain management and functional abilities which supports its value as an additional treatment for standard care, but does not replace existing treatments. People who consume 2–3 cups of green tea daily, or follow medical recommendations for standardized extract use, may experience gentle reductions in tissue inflammation and oxidative stress.

Olive oil functions as an anti-inflammatory compound which people in the Mediterranean region use as their diet. The Mediterranean diet relies on extra-virgin olive oil (EVOO) as its main ingredient, because it contains monounsaturated fats and specific polyphenols including hydroxytyrosol, and hydroxytyrosyl acetate. Research conducted in laboratories and cell cultures demonstrates that polyphenols from these compounds decrease inflammatory cytokine production, while blocking NF‑κB pathway activation through IκB degradation prevention and nuclear entry prevention of NF‑κB, which results in decreased inflammatory gene expression. Research with people at cardiovascular risk shows that EVOO with high polyphenol content produces better results for inflammatory and oxidative stress markers than EVOO with low polyphenol content. People can reduce their daily inflammation by using extra-virgin olive oil as their primary cooking fat, instead of refined seed oils and butter.

The omega‑3 fatty acids EPA and DHA found in fatty fish such as salmon, sardines, mackerel and trout, enable the body to produce different eicosanoid signaling molecules. The body produces fewer inflammatory prostaglandins and leukotrienes when it consumes EPA and DHA, instead of omega‑6 fats, because these compounds promote the development of specialized pro‑resolving mediators, which help the body end its inflammatory response. The combined analysis of multiple omega‑3 studies demonstrated that supplements decreased TNF‑α and IL‑6 and CRP levels most effectively in patients with metabolic and inflammatory conditions, rather than in healthy participants. Multiple large-scale reviews demonstrate that people who consume more fish and marine omega-3 fats, experience better cardiovascular health and improved blood vessel function because their bodies produce less inflammation, and their blood vessels become more efficient. Most adults should aim to consume 2–3 portions of fatty fish per week, either through fish consumption, or by taking a high-quality fish oil supplement, unless their doctor recommends otherwise.

The compound glucoraphanin in broccoli and other cruciferous vegetables, transforms into sulforaphane through human body metabolism. The body activates Nrf2 through sulforaphane exposure, which leads to enhanced production of antioxidant and detoxification enzymes that reduce inflammatory gene expression. Research using broccoli sprout powders and sulforaphane-enriched beverages, demonstrates that these products enhance protective enzyme production, including glutathione S‑transferases and NQO1 while improving toxic substance elimination from the body, which reduces oxidative stress and inflammation. A clinical trial using broccoli sprout powder with elevated sulforaphane content, demonstrated positive effects on inflammatory markers in type 2 diabetic patients, although this research field remains under development compared to established omega‑3 fatty acids. People can achieve sulforaphane's anti-inflammatory benefits by consuming different cruciferous vegetables at least three times per week, through steaming or using them as sprouts.

The deep red, blue and purple colors of blueberries, strawberries, raspberries, blackberries and cherries, stem from their abundant anthocyanin content. The compounds in these foods decrease NF‑κB activity and pro‑inflammatory cytokines, which helps manage ongoing low-grade inflammation, that leads to heart and metabolic diseases. A systematic review and meta-analysis of 44 randomized trials, demonstrated that daily consumption of anthocyanins or anthocyanin‑rich berries, led to better blood lipid profiles and decreased inflammatory cytokines in participants who had cardiovascular risk factors. Multiple studies have demonstrated that berry consumption and anthocyanin supplementation, decrease TNF‑α levels, and sometimes CRP levels, although the magnitude of effects varies between studies, study populations and dosage levels. The consumption of berries creates an environment that benefits beneficial gut bacteria, which produce compounds that maintain body-wide anti-inflammatory conditions.

The compound curcumin in turmeric, works on three essential inflammatory pathways, which include NF-κB, COX‑2, and TNF‑α to control gene expression involved in inflammation. Multiple studies that combined their results through meta-analyses, demonstrate curcumin supplements decrease blood levels of C‑reactive protein (CRP) and interleukin‑6 (IL‑6) primarily in patients with chronic diseases, although results between studies show variation. The body absorbs curcumin poorly from food, so researchers use enhanced formulations containing piperine or lipid carriers to boost its absorption rate. People can achieve long-term anti-inflammatory benefits by adding turmeric to their meals, including curries, lentils, eggs and smoothies, while using black pepper and fat for better absorption.