Inflammation Summary
Anti-inflammatory nutrients are found in high amounts in blueberries; some of blueberries anti-inflammatory properties come from its antioxidants which are, also, found in high amounts in pomegranate. Omega-3s, anti-inflammatory fatty acids, are found in high amounts in olive oil and fish oil. Magnesium is another nutrient that is crucial in reducing inflammation; spinach and flaxseed have magnesium and other anti-inflammatory nutrients like flavanoids. Flavanoids, like the cocoa flavanoids in dark chocolate have strong anti-inflammatory properties. Besides nutrients, herbs can have some of the strongest anti-inflammatory properties particularly turmeric, boswellia, and ginger.
SOURCES
(Askari et al., 2012), (Bisht, Wagner, and Bulmer, 2010), (Boots et al., 2011), (Cassidy et al., 2015), (Chen et al., 2013), (Chuang et al., 2010), (Comalada et al., 2005), (Csaki et al., 2008), (Dower et al., 2015), (Elmali et al., 2007), (García-Lafuente et al., 2009), (Gordon, Díaz, and Kostek, 2013), (Hidalgo et al., 2012), (Jennings et al., 2014), (Joseph, Edirisinghe, and Burton-Freeman, 2014), (Kim and Park, 2006), (Kleeman et al., 2011), (Lanzilli et al., 2012), (Loke et al., 2008), (Martín et al., 2006), (Mattison et al., 2014), (Miguel, 2011), (Miyake et al., 2011), (Morikawa et al., 2003), (Ølholm et al., 2010), (Overman, Chuang, and McIntosh, 2011), (Palmieri et al., 2011), (Salado et al., 2011), (Sánchez-Fidalgo et al., 2010), (Shaik et al., 2006), (Stewart et al., 2008), (Udenigwe et al., 2008), (Wood, Wark, and Garg, 2010), (Zhu et al., 2013)
Pomegranate:
(Banerjee et al., 2013), (Ghavipour et al., 2017), (Hosseini et al., 2016), (Kahya et al., 2011), (Lansky and Newman, 2007), (Larrosa et al., 2010), (Lee et al., 2010), (Neyrinck et al., 2013), (Rasheed et al., 2009), (Rosillo et al., 2012), (Shema-Didi et al., 2012), (Shukla et al., 2008), (Sohrab et al., 2014), (Spilmont et al., 2014)
Olive Oil:
(Beauchamp et al., 2005), (Berbert et al., 2005), (Bogani et al., 2007), (Camuesco et al., 2005), (Cicerale, Lucas, and Keast, 2012), (Fitó et al., 2008), (Lucas, Russell, and Russell, 2011), (Mazzotti et al., 2013), (Miles, Zoubouli, and Calder, 2005), (Pacheco et al., 2007), (Urpi-Sarda et al., 2012)
Fish Oil:
(Adam et al., 2003), (Calder, 1998), (Cleland et al., 2005), (Duda et al., 2009), (Maroon and Bost, 2006), (Singer et al., 2008), (Vilaseca et al., 1990), (Wall et al., 2010)
Spinach:
(Almoznino-Sarafian et al., 2007), (Askari et al., 2012), (Bandt et al., 2002), (Blache et al., 2006), (Boots et al., 2011), (Chacko et al., 2010), (Chuang et al., 2010), (Dibaba, Xun, and He, 2014), (Dower et al., 2015), (Jiang, 2014), (Kim et al., 2010), (King et al., 2005), (Kleeman et al., 2011), (Maier et al., 2004), (Malpuech-Brugère et al., 2000), (Mazur et al., 2007), (Nielsen, 2014), (Overman, Chuang, and McIntosh, 2011), (Rodríguez-Morán and Guerrero-Romero, 2008), (Roman et al., 2013), (Scanlan et al., 2007), (Shaik et al., 2006), (Singh and Devaraj, 2007), (Song et al., 2007), (Sugimoto et al., 2012)
Flaxseed:
(Bandt et al., 2002), (Dupasquier et al., 2007), (Faintuch et al., 2011), (Hallund et al., 2008), (Jiang, 2014), (Kinniry et al., 2006), (Lee et al., 2009), (Nounou, Deif, and Shalaby, 2012), (Oomah, 2001), (Paschos et al., 2004), (Singh and Devaraj, 2007), (Soltani et al., 2012)
Dark Chocolate:
(Almoznino-Sarafian et al., 2007), (Chen et al., 2013), (Dibaba, Xun, and He, 2014), (Elmali et al., 2007), (Giuseppe et al., 2008), (Lastra and Villegas, 2005), (Ølholm et al., 2010), (Palmieri et al., 2011), (Salado et al., 2011), (Selmi et al., 2006), (Selmi et al., 2008), (Sugimoto et al., 2012)
Turmeric:
(Aggarwal and Harikumar, 2009), (Basnet and Skalko-Basnet, 2011), (Bisht, Wagner, and Bulmer, 2010), (Chainani-Wu, 2004), (Chan et al., 1998), (Jurenka, 2009), (Kawamori et al., 1999), (Menon and Sudheer, 2007), (Motterlini et al., 2000), (Ramadan, Al-Kahtani, and El-Sayed, 2011), (Ramsewak, DeWitt, and Nair, 2000), (Shehzad et al., 2011), (Surh, 2002)
Boswellia:
(Ammon, 2006), (Etzel, 1996), (Gayathri et al., 2007), (Gupta et al., 2001), (Hartmann et al., 2014), (Kimmatkar et al., 2003), (Lorenzo et al., 2013), (Sengupta et al., 2011), (Siddiqui, 2011), (Umar et al., 2014)
Ginger:
(Dugasani et al., 2010), (Grzanna et al., 2005), (Habib et al., 2008), (Lantz et al., 2007), (Surh, 2002), (Thomson et al., 2002)
Foods That Help Inflammation
Blueberries
8 pack 15 oz cans
Anti-inflammatory resveratrol, anthocyanin, quercetin
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Pomegranate
6 count 16 fl oz each
Anti-inflammatory fruit brimming with antioxidants
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Other Important Information
Omega-3s are anti-inflammatory largely because of their interaction with omega-6. Having too high of a ratio of omega-6 to omega-3 is a major cause of inflammation and many diets are far too high in omega-6. Reducing intake of omega-6 may help inflammation.
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A high fat and high sugar diet both exacerbate and can cause inflammation
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Physical exercise seems to have an anti-inflammatory effect.
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