10 foods to fight inflammation: putting out the fire

Better Nutrition, April, 2007 by Lisa Turner

Remember the last time you out your finger? Your body responded with pain. redness and swelling--all signs of inflammation. The same thing happens with a sprained ankle or a sore throat. Inflammation after an injury or illness is a sign that your body is responding appropriately.

"Inflammation is part of a healthy immune system response," says Monica Reinagel, author of The Inflammation-free Diet Plan. "But what we re seeing now is an excess and inappropriate inflammatory response. Many people have signs of inflammation, whether or not there's an actual threat." This low level, chronic inflammation has been linked to a wide range of serious illnesses, including heart disease, cancer, diabetes osteoporosis, Alzheimer's disease, and even depression and mood disorders.

Chronic inflammation may be fueled by a broad range of lifestyle factors that promote the production of inflammatory chemicals, including smoking, stress, being overweight, lack of exercise and--you guessed it--diet. "Most people eat too many foods that promote inflammation. and too few that quell it," says Reinagel.

In general, a diet high in refined. processed roods and animal products causes the body to create inflammatory compounds. A processed-foods diet is also lacking in antioxidants, which help the body fight inflammation. "The inflammatory process creates free radicals as a by-product," says Reinagel. "Free radicals in turn act as an irritant, which creates injury, which creates inflammation, so it becomes a vicious cycle."

A processed foods diet is also high in compounds that hamper the body's natural defenses; because the immune system is linked to the body's inflammatory response, "Foods that are an insult to the immune system have the potential to encourage inflammation," says Jessica Black, ND, author of The Anti-Inflammation Diet and Recipe Book. Some of the primary dietary offenders:

* Unhealthy fats. Trans fats and other hydrogenated oils are the primary offenders. "We know that as little as 3g of trans fats a day can lead to an increase in heart disease and stroke risk," says Fred Pescatore, MD, author of The Allergy and Asthma Care: A Complete Eight-Step Nutritional Program. Saturated fats from animal products have also been linked to the production of inflammatory chemicals. And omega-6 fats in corn, safflower and other vegetable oils, while not unhealthy, can contribute to inflammation if eaten in excess, says Pescatore.

Refined carbohydrates. Inflammation can impair blood sugar regulation, which is worsened by caring refined carbohydrates/high-glycemic index food such as sugar and white flour.

* Animal products. Meat, poultry, eggs and shellfish are all high in arachidonic acid, a compound that contributes to inflammation. And conventionally produces animal products have higher levels of arachidonic acid than their organic counterparts, according to Pescatore. When eating animal foods, choose fish, white meat chicken and nonfat dairy products to lower arachidonic acid consumption.

* Gluten. Wheat and many other grains, like rye, barley and spelt, contain a protein called gluten that may be associated with inflammation.

* Nightshades. Potatoes, tomatoes, eggplants and peppers are members of the nightshade family and contain a compound called solanine that can trigger inflammation in some people.

Inflammation Busters

The goods news: You can reduce inflammation by emphasizing foods that decrease the body's production of inflammatory compounds, fight harmful free radicals and boost the immune system. In general, focus on healthful fats, especially omega-3 fatty acids and monounsaturated fats in olive oil; eat antioxidant-rich fruits and vegetables; and include pungent foods and spices that have inflammation-fighting effects. Some to try are:

1. Salmon. Wild-caught salmon is high in omega-3 fatty acids, which reduce inflammation. (Avoid farm-raised salmon; it's higher in arachidonic acid, as well as PCB's and other toxins.) Herring, Mackerel and sardines are also rich in omega-3s.

On your plate: Top salads with strips of smoked salmon; serve salmon burgers instead of hamburgers; broil sardines, top with minced garlic, lemon juice and parsley, and serve with whole-grain crackers.

2. Walnuts. A source of omega-3s, walnuts appear to counter some of the inflammatory processes that lead to heart disease. They are packed with other healthful compounds, including vitamin E, which is a powerful immune booster, says Pescatore.

On your plate: Toss cubes of cooked winter squash with toasted walnuts, cinnamon and honey; and chopped walnuts, dried apricots and curry powder to brown rice; puree walnuts, cooked lentils and garlic with enough olive oil to make a creamy dip.

3. Onions. Onions are high in quercetin, a type of antioxidant that inhibits enzymes that trigger inflammation; onions also contain sulfur compounds that are used to manage the body s immune system. Other good sources of quercetin include apples, broccoli, red wine, red grapes or grape juice and tea.