Inflammation is but one of the ways that the body defends itself against infections, heals wounds, and fights off deadly invaders. Chronic inflammation, on the other hand, presents all those chronic disorders like cardiovascular disease, diabetes, arthritis, and the like. What we eat has emerged as key to controlling this process of inflammation. Recent research has unveiled certain foods and nutrients that contain potent anti-inflammatory agents, contributing highly to the reduction of chronic inflammation and its associated health risk. In this paper, we delve into the diverse anti-inflammatory properties of foods and nutrients typically present within the dietary intake of humans and how they may be incorporated within an individual’s diet for general health and well-being purposes.
Polyphenols: Mother Nature’s Inflammation Fighters
One class of natural compounds in fruits, vegetables, tea, coffee, and wine is polyphenols. They have antioxidant properties that neutralize the free radicals and thereby reduce oxidative stress, which is a factor accountable for chronic inflammation. As such, flavonoids are among the most researched polyphenols, including quercetin, apigenin, and anthocyanins.
The plant flavonoids quercetin and apigenin have been identified in fruits like apples, onions, and berries. Both of them have been researched as potent anti-inflammatory molecules that work by inhibiting pro-inflammatory cytokines from being synthesized. Apigenin, a flavonoid in parsley, celery, and chamomile tea, is not only anti-inflammatory but has also been proven to interfere with more than one step of inflammatory pathways, including an important route known as the NF-kB signaling pathway.
Anthocyanins are responsible for the red, blue, and purple colors of many fruits, such as blueberries, cherries, and grapes. Anthocyanins also exhibit strong anti-inflammatory activity. They modulate the immune response, decrease the activation of inflammatory genes, and thus hold promise in the treatment of diseases such as arthritis and cardiovascular diseases.
Omega-3 Fatty Acids: Anti-Inflammatory Fats
Omega-3s, with fatty fish such as salmon, mackerel, and sardines being some of the richest sources, are well known for their protection against cardiovascular events, but their anti-inflammatory properties are equally impressive. Omega-3s, in the form of EPA and DHA, lower the generation of pro-inflammatory molecules, for example, eicosanoids and cytokines, responsible for inflammation.
These fatty acids are incorporated into the immune cell membranes, where they influence the upregulation of inflammatory genes and suppression of pro-inflammatory cytokine production. The proper experiments had established that the chronic consumption of foods or supplements containing these fatty acids of the omega-3 family depresses the manifestations of the inflammatory diseases, including rheumatoid arthritis and inflammatory bowel diseases.