Anti-Inflammatory Foods To Eat and Why

Anti-Inflammatory Diets In America Are Low

Chronic inflammation is the silent condition that sets the stage for cancer years before a diagnosis. Some studies suggest that anti-inflammatory foods can help reduce chronic inflammation. Eating these anti-inflammatory foods can protect your cells and prevent DNA damage, a key step in preventing chronic diseases like cancer, heart disease, and type 2 diabetes.

A recent study found that many Americans are not eating enough anti-inflammatory foods.  Over 34,000 Americans participated in a study called the National Health and Nutrition Examination Study (NHANES), which was used to gather dietary information. Participants voluntarily completed a dietary inflammatory index (DII) questionnaire to assess the anti-inflammatory potential of their diets. The researchers reported that only 34% of Americans eat an anti-inflammatory diet, and that number was even lower for African-Americans, those from low-income communities, young adults, and men [1].

The researchers of this study said “Even if you’re eating enough fruits or vegetables, if you’re having too much alcohol or red meat, then your overall diet can still be pro-inflammatory” [2]. So, it’s time to start thinking of those “health boosts” you can incorporate into your diet to lower inflammation. Not only are red meat and alcohol pro-inflammatory, but so is stress, so anti-inflammatory foods are a good way to lower inflammation from all these sources.

The Top Anti-Inflammatory Foods

Previously, we discussed the top seven anti-inflammatory foods, but now we’re expanding the list to include these nine (9) whole foods. They’ve been shown to contain beneficial nutrients, vitamins, minerals, and other compounds (e.g., antioxidants, pigments) that lower inflammation:

1. Green leafy vegetables: spinach, lettuces (Romaine, butter), kale, arugula

2. Yellow vegetables: squashes and pumpkins, yellow pepper

3. Whole grains: oatmeal, quinoa

4. Fruit: all kinds, but pay particular attention to berries, grapes, cherries, avocados (fatty fruit), and tomatoes

5. Tea: green tea, as well as green and red rooibos teas, are particularly anti-inflammatory

6. Coffee: in moderation of course

7. Walnuts: high in omega-3 fatty acids

8. Fatty Fish

9. Mushrooms

Why You Should Eat Anti-Inflammatory Foods

Food scarcity is a real thing, and it’s becoming more prevalent across the United States and the world. In my book, I discuss how some healthy food categories (i.e., green leafy vegetables) remain relatively cheap compared to the cost of processed and ultra-processed foods. Not only are the following two anti-inflammatory food groups inexpensive, but they are also good for you for the following reasons. Consider this your “why” when contemplating on if you should order the salad or wings for your next meal.

GREEN LEAFY VEGETABLES

Green leafy vegetables like spinach, lettuces (Romaine, butter), kale, cabbage, and arugula are rich in compounds that act as anti-inflammatory agents, helping lower inflammation in the body.

– Vitamins, Minerals, Antioxidants: These include vitamin C and E, beta-carotene, and polyphenols, all of which are antioxidants. These antioxidants remove reactive oxygen species (ROS) and free radicals, the key drivers of inflammation, cellular, and DNA damage.

– High in Phytochemicals: These include compounds like flavonoids and carotenoids such as quercetin, zeaxanthin, and lutein, which all lower inflammatory compounds. The inflammatory compounds include IL-6, IL-1β, and TNF-α.

– Omega-3 fatty Acids: Green leafy vegetables like spinach contain ALA (alpha-lipoic acid), which is an omega-3 fatty acid. These omega-3s tend to compete with Omega-6 fatty acids, which are known to promote inflammation. The omega-3s also produce an anti-inflammatory compound known as eicosanoids.

– Magnesium and Folate: This food group contains the mineral magnesium, which reduces the inflammatory marker CRP (C-reactive protein).

– Healthy Gut Bacteria: Due to the high fiber content in green leafy vegetables, the bacteria in the gut flourish. They produce a compound known as short-chain fatty acids, which have anti-inflammatory effects, which I discuss in this article

– Low Glycemic Impact: As previously discussed, it appears that inflammation may be driven by high blood sugar. Green leafy vegetables have a low glycemic impact, which means it does not spike blood sugar. Essentially, they are a low-carbohydrate food included in the ketogenic diet.

YELLOW VEGETABLES

When I discuss the benefits of yellow vegetables, many people say they cannot think of any off the top of their head. Yellow bell peppers and squashes (summer squash, acorn, butternut) are not frequently eaten however they offer huge benefits to the human diet.

-Carotenoids: The carotenoids are pigments and include beta-carotene, lutein, alpha-carotene, zeaxanthin, and cryptoxanthin. They are anti-inflammatory because they remove ROS and free radicals, like green leafy vegetables.

-Vitamins and Polyphenols: Like green leafy vegetables, yellow vegetables contain vitamin C and the polyphenol quercetin. They also contain other polyphenols, namely kaempferol and luteolin. All of these work to suppress oxidative stress and inflammatory pathways, NF-kappa B and MAPK, which reduce inflammatory cytokines

What Is Inflammation?

We’ve talked a lot about anti-inflammatory foods and why they work but how about what they’re working against? They work against inflammation in the body. So what exactly is inflammation?

Inflammation can be short-lived or chronically persistent. Short-lived, or acute inflammation, is in response to an injury or infection from a virus or bacteria. This type of inflammation triggers the body to produce anti-inflammatory cells and chemicals that help stop the inflammation at the site of injury.

Chronic inflammation is inflammation that persists and does not resolve on its own. For whatever reason, the inflammatory cells and chemicals released when the injury occurs do not subside and continue to be released. This can be due to a variety of factors when viewed holistically, such as lack of sleep, excessive stress, and pro-inflammatory foods.

Chronic inflammation creates an environment that allows DNA damage to occur in healthy cells. If chronic inflammation is not resolved, this damaged DNA can cause healthy cells to become unhealthy, leading to uncontrolled cellular growth that results in cancer development and tumor growth.

Lab tests that check for inflammation in the body include markers such as C-reactive protein (CRP),  interleukin-6, and tumor necrosis factor–α receptor 2 (TNFα-R2). All of these lab tests are associated with an increased risk of cardiovascular disease.

FACT #1 – Inflammation is a normal response to bodily injury.

What factors can cause injury to the body leading to inflammation? Here are the top 4:

1. Invasion of bacteria or viruses
2. Injury (e.g. sprained ankle, burn)
3. Diet
4. Stress

The cells involved in repairing damage in the body release chemicals near the site of injury. This helps in 1) removing bacteria or viruses that may cause injury, or 2) repairing the damaged tissues and cells.

Inflammation is a normal bodily process, as normal as breathing. You want your body to create short-term inflammation in order to heal. Think about the many injuries that are inflicted on our bodies during our lifetimes, from the flu to minor burns, and bingeing on fried foods! All of these things create inflammation, which helps in the repair of damaged cells and tissues. What you don’t want to happen is for the body to stay in a chronic inflammatory state.

The cells and chemicals involved in the repair of tissue should not linger in the long term. In fact, once the injury is repaired, a new group of cells (i.e. anti-inflammatory) arrive to help lower the inflammation. These anti-inflammatory cells are like the rescue squad that also help rejuvenate the cells and tissue.

FACT #2 – Infection leads to inflammation and possibly cancer growth.

It is estimated that 15% of all cancers worldwide are caused by chronic infections. From infections such as mononucleosis (which may lead to Burkitt’s lymphoma), stomach ulcers caused by the bacteria Helicobacter pylori (which can lead to stomach cancer), to HIV infection (which could lead to Kaposi’s sarcoma), chronic infections can lead to certain types of cancer developing.

When the body sends cells to a site of injury (e.g. white blood cells) they go to work to seek and destroy any invading bacteria or viruses. Some of these cells release chemicals that help repair damaged cells and tissues. These chemicals may also help to destroy the invading bacteria or virus as well as repair damaged cells and tissues.

Compounds such as reactive oxygen species and nitric oxide are produced during inflammation which damages the invading pathogen. Unfortunately, healthy cells may also be damaged by these compounds and could result in permanent DNA damage in the cell. And as you may know, DNA damage is a major reason healthy cells turn into cancerous cells. The inflammation at the site of injury, with all of its inflammatory cells and chemicals, could also suppress proteins that help prevent cancerous cells from growing (e.g. p53 protein).

FACT #3 – Inflammation is short-lived.

The good news is that inflammation does not have to last forever. Once the site of injury has been repaired, the body should produce anti-inflammatory cells to come in and stop the inflammation. For various reasons, there are instances when these anti-inflammatory cells are not released or are unable to stop inflammation. In this case, chronic inflammation is the result which could lead to chronic diseases (e.g. type II diabetes, heart disease, cancer)

FACT #4 – Chronic inflammation suggests underlying issues persist.

We know that the body can produce anti-inflammatory cells, as well as chemicals, to stop inflammation at the site of injury. So why does chronic inflammation occur? Chronic inflammation is inflammation that does not resolve on its own. For whatever reason, the inflammatory cells and chemicals that were released when the injury first occurred do not subside, or the anti-inflammatory cells do not have an effect on inflammation.

It is this chronic inflammation that can create an environment where DNA damage in healthy cells occurs, resulting in pre-cancerous as well as cancerous cell growth.

Thanks for reading this article, “Anti-Inflammatory Foods To Eat and Why?” If you have any thoughts or comments, share them below.

 FREE RESOURCES

Have more cancer prevention questions? We may have the answers in our free resources. Read or download them now:

1. Download the FREE eBook “HEALTHY FOOD SWAPS” if you’re ready to ditch processed and ultra-processed foods (which are linked to chronic inflammation) with healthier snack options. You’ll also get a list of healthy snacks according to weight and health goals (heart, brain focus, energy)
2. READ about the 10 foods that prevent cancer and our article on 6 Foods for Cancer Prevention

3. Read the article 4 Tips to Improve Breast Cancer Survival along with The Breast Cancer Diet that Increases Survival, then DOWNLOAD the FREE breast cancer survival kit that includes questions to ask your doctor, 8 tips to help lower your risk of a new or recurring breast cancer diagnosis, and 3 days of easy plant-based recipes.

4. Read the article Prevent a Colon Cancer Recurrence and The Optimal Colon Cancer Diet

ABOUT THE CANCER DETOX

 

Hi! I am Dee Grace Ph.D., scientist, author, and health coach based in Atlanta, Georgia. The Cancer Detox helps cancer patients, survivors, and those wanting to stay ahead of the curve prevent a new or recurring cancer with science-based health coaching.

Is the fear of cancer keeping you up at night? Is what you’re eating putting you at risk for cancer? What if you’re doing everything wrong and don’t even know it? Schedule a complimentary 15-min call with me to get clear on what modern, science-based prevention looks like.

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DISCLAIMER

The information in this article is for educational purposes and is not meant to treat, diagnose, or prescribe medications or herbs. For questions on the information contained in this article, please consult with your healthcare provider. This information is intended for educational purposes only, and you should consult with your healthcare provider and a licensed dietician or certified nutritionist for additional information related to the content of this article.

REFERENCES

1. Meadows RJ, Paskett ED, Bower JK, Kaye GL, Lemeshow S, Harris RE. Socio-demographic differences in the dietary inflammatory index from National Health and Nutrition Examination Survey 2005–2018: a comparison of multiple imputation versus complete case analysis. Public Health Nutrition. 2024;27(1):e184. doi:10.1017/S1368980024001800
2. Ohio State University. “Pervasiveness of inflammation-inducing foods in American diet.” ScienceDaily. ScienceDaily, 1 October 2024. <www.sciencedaily.com/releases/2024/10/241001114842.htm>