While inflammation is a necessary protective process that helps your body heal from injury, infection, or harmful substances, chronic inflammation is of concern, and one that we can address and help heal with the foods we eat. When chronic inflammation occurs, the immune system attacks healthy cells, leading to autoimmune diseases such as rheumatoid arthritis or Crohn’s disease and contributing to heart disease, type 2 diabetes, cancer, obesity, Alzheimer’s disease, and some allergic conditions. These conditions cause further imbalance in the inflammatory process, creating a feedback loop of injury and inflammation.

Chronic inflammation is also marked by an imbalance in cytokines – protein messengers that are released as part of the immune response. Some cytokines are part of your body’s defensive response to a health threat and accelerate the inflammatory response, while others are anti-inflammatory and help restore balance as you heal. If the balance of these proinflammatory and anti-inflammatory cytokines is disrupted, it can become detrimental to our health and wellbeing.

By integrating anti-inflammatory foods in our diet, we can reduce inflammation caused by this imbalance, and build a foundation of health and resilience in order to prevent chronic inflammation in the future. Here are five foods to incorporate in your diet to build resilience and reduce inflammation:

Berries

Berries are an excellent source of flavonoids, which have antioxidant and anti-inflammatory properties. They are also a good source of fiber and vitamin C, to support gut health and the immune system. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer’s disease, and diabetes. Add a handful of berries to your yogurt, cereal, smoothies, and more – an easy way to to include this healing superfood in your diet every day.

Dark Leafy Greens

Dark leafy greens such as spinach, Swiss chard, kale and collard greens are packed with vitamins, minerals, and phytonutrients, making them an effective addition to the diet for reducing inflammation. They are rich in vitmain A, C, and K, as well as magnesium, all of which help modulate inflammation in the body. Their phytonutrients include antioxidants and polyphenols, which have anti-inflammatory effects as well. An easy way to incorporate more dark leafy greens into your diet is to always have a big box of spinach in the fridge to add to soups, salads, sandwiches, and smoothies.

Garlic

Garlic contains compounds that limit the effects of proinflammatory cytokines, and is also considered immunomodulatory – in other words, it helps regulate the immune system. It has been used for centuries as a medicinal food to prevent disease and support the immune system. Utilize it as a seasoning in cooking whenever you can – think sauces, dressings, dips, marinades, and more.

Turmeric

Turmeric is rich in phytonutrients, which neutralize free radicals and protect cells from damage. It contains a compound called curcumin, which has both antioxidant and anti-inflammatory properties. In ayurvedic and other traditional forms of medicine in China and India, it has been utilized as a medicinal food for the plethora of health benefits that it has to offer. Studies have shown it to be particularly effective in reducing inflammation in cases of osteoarthritis and joint pain. It is best to combine turmeric with black pepper, as a compound in black pepper called piperine increases the body’s ability to absorb curcumin for its health benefits. Turmeric can be added to curries, soups, sauces, or even scrambled eggs.

You can also enjoy a mug of turmeric-infused golden milk to wind down at the end of the day. Here is a simple recipe for golden milk:

1. In a small pot over low heat, combine 1-2 tsp. of ground turmeric, one cup of milk of your choice, and a pinch of black pepper.
2. For more flavor, add spices such as ginger, cinnamon, or cardamom, or sweetener such as honey, maple syrup, or date syrup.
3. Simmer the mixture for 10 minutes.
4. Pour the golden milk into a mug and enjoy.

Green Tea

Green tea has anti-inflammatory properties due to its high concentration of antioxidants, particularly an antioxidant known as EGCG. EGCG neutralizes free radicals and protects cells from oxidative damage. For maximum health benefits, brew tea for 3-5 minutes and consider adding a slice of lemon, as vitamin C can increase absorption of the antioxidants.

While chronic inflammation is a complex process with many factors involved, we can always support our system with nutrition, and in knowing what foods reduce inflammation we are better informed about the choices we make in what we eat. These are only a few of the incredible superfoods we can add to our diet, and I encourage you to explore more in your health journey.