Can foods help with inflammation?

Which foods can improve your health and which are best avoided?

Inflammation in the body can lead to chronic diseases such as cardiovascular disease, diabetes and arthritis. Fortunately, nutrition can play a big role in reducing inflammation. In this article, we will discuss which anti-inflammatory foods are available, their benefits and how best to prepare them.

What are anti-inflammatory foods?

Anti-inflammatory foods are ingredients that naturally contain substances that help reduce inflammation in the body. These include antioxidants, omega-3 fatty acids and certain vitamins and minerals. These nutrients work together to reduce the production of pro-inflammatory substances in the body.

Examples of anti-inflammatory foods:

1. Fatty fish

Fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which have powerful anti-inflammatory effects. These healthy fats help reduce the production of pro-inflammatory substances such as cytokines.

Preparation tip:

• Grill or fry the fish with a little olive oil and add spices such as turmeric and ginger for extra anti-inflammatory benefits.
• In papillote (in the oven) along with greens and fresh herbs

2. Dark green leafy vegetables

Vegetables such as spinach, kale and broccoli are rich in antioxidants, including vitamins C and E, which help neutralise free radicals that can cause inflammation.

Preparation tip:

• Stir-fry dark green vegetables in olive oil with garlic and a pinch of black pepper to preserve their nutrients.
• Steaming
• Marinate with a little oil and herbs and cook in the oven
• In papillotte in the oven
• Preferably NOT cook in water as many nutrients will be lost anyway

 3. Berries

Berries such as blueberries, strawberries and raspberries contain antioxidants and polyphenols, which reduce inflammation and strengthen the immune system.

Preparation tip:

• Add berries to smoothies, oatmeal or yoghurt for a tasty anti-inflammatory breakfast.
• You can also add them to salads

4. Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory compound. It is a spice that has been used for centuries in Ayurvedic medicine for its healing properties.

Preparation tip:

• Use turmeric in curries, soups or as a tea. Always add a little black pepper, as this improves the absorption of curcumin.
• You can also buy turmeric as a dietary supplement, these often have a more concentrated and higher dose of curcumin.

5. Olive oil

Extra virgin olive oil contains oleocanthal, a substance with anti-inflammatory effects similar to ibuprofen.

Preparation tip:

• Use olive oil as a dressing on salads or as a cooking oil at low temperatures to keep the nutrients intact. Olive oil remains a fat, so use it in moderation!

6. Nuts and seeds

Almonds, walnuts, chia seeds and flaxseeds are rich in fibre, omega-3 fats and antioxidants that help fight inflammation and support healthy heart function.

Preparation tip:

• Add nuts and seeds to salads, smoothies or oatmeal for an extra anti-inflammatory boost.

Benefits of Anti-inflammatory Foods

Reducing the risk of chronic diseases:

Eating anti-inflammatory foods regularly can lower your risk of diseases such as cardiovascular disease, diabetes and certain cancers.

Strengthening the immune system:

Foods that fight inflammation help support the immune system and keep the body more resistant to disease.

Improving digestion:

Fibre-rich anti-inflammatory foods promote healthy gut flora, which is crucial for good digestion and a strong immune system.

Reduced joint pain:

Many of these foods help relieve joint pain by reducing inflammation in the body.

Tips for preparing anti-inflammatory foods

1. Use healthy fats: Choose olive or coconut oil instead of processed vegetable oils, which can promote inflammation.

2. Add spices: Spices like turmeric, ginger, garlic and cayenne pepper contain powerful anti-inflammatory substances and add flavour to your dishes.

3. Cook at low temperatures: High temperatures can destroy the nutrients in your food. Bake, steam or grill your food at moderate temperatures to preserve its anti-inflammatory properties.

Conclusion

Regularly consuming anti-inflammatory foods can have a big positive impact on your health. Adding foods like oily fish, leafy vegetables, berries and herbs to your daily diet will not only reduce inflammation, but also improve your overall well-being. Try these simple preparation tips to make the most of the natural power of anti-inflammatory foods.

With the right food choices, give your body the support it needs to stay healthy and strong!

Wat kan je best verminderen of vermijden in voeding:

Bij ontstekingen is het belangrijk om bepaalde voedingsmiddelen te vermijden die ontstekingen in het lichaam kunnen bevorderen. Deze voedingsmiddelen kunnen de productie van ontstekingsbevorderende stoffen zoals cytokinen stimuleren en het immuunsysteem belasten. Hier zijn enkele van de belangrijkste producten die je beter kunt vermijden:

1. Sugar and refined carbohydrates

Foods high in added sugars, such as soft drinks, sweets and pastries, can exacerbate inflammation. Sugar increases levels of inflammatory markers such as cytokines and can lead to insulin resistance, which can cause chronic inflammation.

• Avoid: soft drinks, sweets, biscuits, pastries, sweet breakfast cereals.

2. Processed and fried foods

Processed foods such as chips, fast food and frozen meals often contain trans fats, additives and refined ingredients that promote inflammation. These foods are often rich in unhealthy fats, sugars and salt, which contribute to an inflammatory response in the body.

• Avoid: chips, deep-fried snacks, fast food, ready-to-eat meals.

3. Saturated and trans fats

Saturated fats, commonly found in red meat, butter and processed meats, can increase inflammation in blood vessels. Trans fats, often found in margarine, fried foods and pastries, have an even stronger pro-inflammatory effect.

• Avoid: Red meat (especially processed meat such as bacon and sausage), margarine, fried foods.

4. Processed meats

Processed meats such as sausage, bacon and ham are high in preservatives, salt and saturated fats, which can exacerbate inflammation. These foods are also associated with an increased risk of heart disease and cancer.

• Avoid: bacon, ham, sausages, salami, hot dogs.

5. Too many omega-6 fatty acids

Although omega-6 fatty acids are essential in small amounts, excessive consumption of these fats, which are commonly found in vegetable oils such as corn and soybean oil, can promote inflammation. This is because a high intake of omega-6 fatty acids can upset the balance between omega-3 and omega-6 fatty acids in the body, leading to inflammation.

• Avoid: Vegetable oils such as corn, soybean and sunflower oil.

6. Dairy products

Although dairy is not pro-inflammatory for everyone, some people may be sensitive to the proteins in dairy, such as casein, which can cause inflammation. This can lead to digestive problems and inflammation in people who are lactose intolerant or sensitive to dairy.

• Avoid: whole milk, cheese, ice cream, butter (if you are sensitive to dairy).

7. Alcohol

Excessive alcohol consumption can lead to systemic inflammation in the body, especially in the liver, and can also suppress the immune system. Alcohol increases the production of pro-inflammatory substances such as CRP (C-reactive protein).

• Avoid: Regular or excessive consumption of alcohol such as beer or wine and especially spirits and cocktails high in sugar.

8. Gluten (for people with intolerance)

For people with gluten intolerance or celiac disease, consuming gluten, a protein found in wheat, barley and rye, can lead to inflammation in the gut and other parts of the body. This can lead to pain, fatigue and other health problems.

• Avoid:Bread, pasta, pastries and other products made from wheat, barley and rye, if you are sensitive to gluten.

9. Excessive salt intake

A diet rich in salt can lead to high blood pressure and increased inflammation. Salt also increases the risk of autoimmune diseases by overloading the immune system.

• Avoid: Salt-rich foods such as chips, canned soup, soy sauce, and processed meat.

Conclusion

If you want to reduce inflammation, it is important to avoid processed foods, sugars, alcohol, saturated fats, trans fats and excessive intake of omega-6 fatty acids. Instead, choose a diet rich in whole grains, fruits, vegetables, lean proteins and healthy fats such as omega-3 fatty acids. By being conscious with your food choices, you can effectively reduce inflammation in the body and improve your overall health.