What Foods Help Fight Inflammation?

Irritation, redness and pain–these three markers give one of the body’s best immune functions a bad rap. In actuality, this defense mechanism is not always bad; it’s just our bodies trying to heal and fight off dangerous invaders. The problem occurs when the process happens too often or not enough.

In this instance, you may experience a high count of C-reactive protein (CRP). Your doctor may forego the medication route, and prescribe a change in diet. So, how do you go about that change? What foods and supplements can help fight inflammation?

Helpful Foods

Veggies and fruits help restore health with all their nutrients and antioxidants, so it’s not a surprise that most helpful foods are nutrient-rich produce. According to Harvard Health Publishing and Eat This! Not That! magazine, the following foods support healthy inflammation:

• green leafy veggies (kale, spinach, bok choy, etc.)
• tomatoes
• beets
• broccolli
• ginger
• tumeric
• olive oil
• nuts
• fatty fish
• fruits, such as strawberries, pineapple and blueberries

These foods contain antioxidants and polyphenols, which are both protective compounds. They also contain flavonoids and nutrients that can help improve blood pressure and cholesterol, and your body’s response to outside forces.

Incidentally, these foods also trademark a specific diet that garners tons of health benefits. This lifestyle’s diet packs anti-inflammatory power. 

The Mediterranean Lifestyle

Quite a few studies suggest the Mediterranean lifestyle (that of the Mediterranean coast like Italy and Greece) can have a lasting, positive impact on health. In fact, researchers noticed that communities from those regions faced less heart disease cases when compared to Americans, due to their healthier eating patterns.

The lifestyle, which is fairly similar to the flexitarian diet, consists of eating:

• Large amounts of fruits, veggies, whole grain bread, legumes, potatoes, nuts and seeds
• Moderate amounts of fish, poultry (like chicken and turkey), dairy and eggs
• Rare amounts of red meat

A comprehensive 2013 PREDIMED (Prevención con Dieta Mediterránea/Prevention with Mediterranean Diet) study found that the lifestyle change could lead to decreased cardiovascular risk. The common link is theorize to be the swelling of artery walls during certain complications or conditions.

When compared to a unrestricted, low-carb diets, the lifestyle also showed:

• Increase in weight loss
• Improved lipid profile
• Lower insulin resistance

When virgin olive oil and nuts were added to the lifestyle for one portion of the study, researchers noted an improvement in biomarkers, such as CRP, IL-6 and chemokines. For this reason, the lifestyle could be a worthwhile choice.

Supplements

Astaxanthin

Few supplements have also been of benefit for both internal and external swelling. This includes astaxanthin. This antioxidant contains a carotenoid pigment that results in the reddish/pinkish color of sea creatures like shrimp and lobster.

While its benefits range from skincare to exercise, some studies also suggests it can reduce inflammatory biomarkers, including cytokines and C02 enzymes.

Tart Cherry 

Studies have shown that tart cherry can also have positive effects on inflammation. One study found that the antioxidant properties reduced CRP in a group of women with osteoarthritis. Another study found reduced irritation due to these same properties.

Healthy Inflammatory Response Pack 

Our Healthy Inflammatory Response Pack can help support your body’s response to inflammation. The pack contains astaxanthin, tart cherry extract and our own proprietary pre- and pro-biotic, Biome Medic, which promotes healthy levels of C-reactive protein.

• Apothe-Cherry
• Super Xanthin
• Biome Medic

Finding Your Own Path to Health

At the end of the day, it’s up to you and your doctor what route you take, but we wish you luck on your journey of relief!

Find out more about anti-inflammatory foods: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Find out more about the Mediterranean diet: https://www.healthline.com/nutrition/5-studies-on-the-mediterranean-diet

Find out more about astaxanthin and tart cherry:

https://www.healthline.com/health/health-claims-astaxanthin

https://www.healthline.com/health/food-nutrition/ways-cherry-juice-benefits-you#1