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Exploring the Anti-Inflammatory Properties of Common Foods and Nutrients – Food Nutrition
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class="content-area" id="primary"> <main class="site-main" id="main"> <article id="post-77" class="post-77 post type-post status-publish format-standard has-post-thumbnail hentry category-foods-and-nutrients tag-anti-inflammatory-foods tag-berries tag-citrus-fruits tag-green-tea tag-nuts-and-seeds tag-olive-oil tag-omega-3-fatty-acids tag-polyphenols tag-probiotics tag-turmeric tag-whole-grains" itemtype="https://schema.org/CreativeWork" itemscope> <div class="inside-article"> <div class="featured-image page-header-image-single "> <img width="1200" height="628" src="https://food-nutrition.blog/archive/wp-content/uploads/2024/10/banner-21-scaled-e1727767601540.jpg" class="attachment-full size-full" alt="" itemprop="image" decoding="async" fetchpriority="high" /> </div> <header class="entry-header"> <h1 class="entry-title" itemprop="headline">Exploring the Anti-Inflammatory Properties of Common Foods and Nutrients</h1> <div class="entry-meta"> <span class="posted-on"><time class="entry-date published" datetime="2024-10-01T12:56:47+05:30" itemprop="datePublished">October 1, 2024</time></span> <span class="byline">by <span class="author vcard" itemprop="author" itemtype="https://schema.org/Person" itemscope><a class="url fn n" href="https://food-nutrition.blog/archive/author/food-nutrition/" title="View all posts by food-nutrition" rel="author" itemprop="url"><span class="author-name" itemprop="name">food-nutrition</span></a></span></span> </div> </header> <div class="entry-content" itemprop="text"> <p><span style="font-weight: 400;">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.</span></p> <h3><b>Polyphenols: Mother Nature’s Inflammation Fighters</b></h3> <p><b></b><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span><span style="font-weight: 400;"><br /> <b></b></span></p> <h3><span style="font-weight: 400;"><b>Omega-3 Fatty Acids: Anti-Inflammatory Fats</b></span><b></b></h3> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p></div></div> <div style="background: #f7f7f7;border: 1px solid rgba(0, 0, 0, 0.07);"> <div style="padding: 30px;"><div class="Adblock-main"> <div class="Adblock-head"> <h2>Yearwise Publication Trend on <b>“<a href="https://food-nutrition.blog/publication-trends/index/foods and nutrients" target="_blank" title="foods and nutrients - yearwise publication trends">foods and nutrients</a>”</b></h2> </div> </div><div class="results-container"><div class="chart-block" style="padding:15px;"> <div class="left"> <div id="results" class="results"></div> </div> <div class="right"> <div class="chart-container"><canvas id="publicationChart"></canvas></div> </div> <div class="keywordsdiv"> <div style="text-align:center;"><b>Find publication trends on relevant topics</b> </div> <span class="gp-icon icon-tags"><svg viewBox="0 0 512 512" aria-hidden="true" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em"><path d="M20 39.5c-8.836 0-16 7.163-16 16v176c0 4.243 1.686 8.313 4.687 11.314l224 224c6.248 6.248 16.378 6.248 22.626 0l176-176c6.244-6.244 6.25-16.364.013-22.615l-223.5-224A15.999 15.999 0 00196.5 39.5H20zm56 96c0-13.255 10.745-24 24-24s24 10.745 24 24-10.745 24-24 24-24-10.745-24-24z"></path><path d="M259.515 43.015c4.686-4.687 12.284-4.687 16.97 0l228 228c4.686 4.686 4.686 12.284 0 16.97l-180 180c-4.686 4.687-12.284 4.687-16.97 0-4.686-4.686-4.686-12.284 0-16.97L479.029 279.5 259.515 59.985c-4.686-4.686-4.686-12.284 0-16.97z"></path></svg></span> <span id="keyword-stats"></span> </div> </div></div></div><div class="inside-article"><style> table { margin: 0 0 1.5em; 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Refined grains are processed to the point that all the bran and germ are removed. This is also where the vital phytochemicals like polyphenols, which control inflammation, occur.</span></p> <p><span style="font-weight: 400;">Dietary fiber of whole grains ferments by beneficial bacteria in the gut, producing a higher level of short-chain fatty acids. SCFAs have been demonstrated to suppress pro-inflammatory pathway activation and thus reduce inflammation. Markers for systemic inflammation, such as CRP, are decreased, indicating whole grains may decrease the probability of developing chronic inflammatory diseases.</span></p> <h3><b>Green Tea: A Powerful Antioxidant and Anti-Inflammatory Drink</b></h3> <p><b></b><span style="font-weight: 400;">Green tea has been consumed for its multifarious advantages for thousands of years, much because of its content of catechins. Among these, the most abundant and most bioactive are EGCGs, which have shown spectacular anti-inflammatory effects in animal and human studies.</span></p> <p><span style="font-weight: 400;">EGCG acts by blocking the production of inflammatory mediators and also by inhibiting the activity of main inflammatory pathways, like NF-kB. Due to its intake through the consumption of green tea daily, people who take in more of it have reported lower levels of inflammation. As a result, this results in a reduced risk for chronic diseases such as heart disease and cancer. Adding olive oil to your diet will make it an effortless but very effective way to cut down on inflammation.</span></p> <h3><b>Olive Oil: The Healthy Oil For the Heart and Guts as Well</b></h3> <p><span style="font-weight: 400;">Extra virgin olive oil is one of the staples of the Mediterranean diet, rich in monounsaturated fats and containing phenolic compounds, such as oleocanthal, recognized to have anti-inflammatory properties similar to ibuprofen. It inhibits the production of pro-inflammatory enzymes, hence is likely to reduce the expressions of inflammatory markers in the body.</span></p> <p><span style="font-weight: 400;">Antioxidant phenolic compounds in olive oil also lower oxidative stress and further enhance its anti-inflammatory effects. It has been suggested that daily consumption of olive oil may help minimize inflammation, thereby decreasing the risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, and certain cancers.</span></p> <h3><b>Berries: Tiny Fruits with Huge Anti-Inflammatory Benefits</b></h3> <p><b><br /> </b><span style="font-weight: 400;">Berries think strawberries, blueberries, and raspberries are rich in vitamins, fiber, and antioxidants, including specifically anthocyanins. Colorful compounds from which berries get their intense colors; these compounds also contribute important aspects to their anti-inflammatory effects.</span></p> <p><span style="font-weight: 400;">This can be supported by research whereby anthocyanins help inhibit pro-inflammatory cytokines and enzymes that cause inflammation at the cellular level. More recently, the benefits of berries have been noticed, including a reduction in inflammatory markers, an improvement in immunity, and a decreased risk of chronic diseases. Mixing it up may be one easy way to enjoy the anti-inflammatory properties from a range of berries.</span></p> <p></div></div> <div style="background: #f7f7f7;border: 1px solid rgba(0, 0, 0, 0.07);"> <div style="padding: 30px;"><div class="Adblock-main"> <div class="Adblock-head"> <h2>Recent Publications on <b>“<a href="https://food-nutrition.blog/recent-publications/index/foods and nutrients" target="_blank" rel="noopener" title="foods and nutrients - yearwise publication list">foods and nutrients</a>”</b></h2> </div> </div> <div class="pb-main"><div class="article-scroll"><div id="results_recent" class="results"></div></div><div class="keywordsdiv" style="margin: 0px 15px;margin-top:20px;"> <div style="text-align:center;"><b>Find publications on relevant topics</b> </div> <span class="gp-icon icon-tags"><svg viewBox="0 0 512 512" aria-hidden="true" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em"><path d="M20 39.5c-8.836 0-16 7.163-16 16v176c0 4.243 1.686 8.313 4.687 11.314l224 224c6.248 6.248 16.378 6.248 22.626 0l176-176c6.244-6.244 6.25-16.364.013-22.615l-223.5-224A15.999 15.999 0 00196.5 39.5H20zm56 96c0-13.255 10.745-24 24-24s24 10.745 24 24-10.745 24-24 24-24-10.745-24-24z"></path><path d="M259.515 43.015c4.686-4.687 12.284-4.687 16.97 0l228 228c4.686 4.686 4.686 12.284 0 16.97l-180 180c-4.686 4.687-12.284 4.687-16.97 0-4.686-4.686-4.686-12.284 0-16.97L479.029 279.5 259.515 59.985c-4.686-4.686-4.686-12.284 0-16.97z"></path></svg></span> <span id="keyword-papers"></span> </div></div></div><div class="inside-article"> <style> .pb-main{ border: solid 1px #ccc; border-top: none; margin-bottom: 20px; padding-bottom: 25px; background:#fff; } .author-main { border: solid 1px #ccc; border-top: none; margin-bottom: 20px; padding-bottom: 25px; background:#fff; } .publication-block { padding: 10px; margin-bottom: 10px; background-color: #f9f9f9; text-align: left; background: #FFF; border-bottom: solid 1px #ccc; margin-left: 15px; margin-right: 15px; } .publication-block h3 { margin: 0 0 10px; color: #000!important; } .publication-block a { font-size: 16px !important; line-height: 1em; font-weight: 600; text-transform: none; color: #000; padding: 0px; } .publication-block a:hover{ color: #227cdc; text-decoration:underline; } .article-scroll { max-height: 445px; overflow-y: auto; overflow-x: hidden; } ::-webkit-scrollbar-track { -webkit-box-shadow: inset 0 0 6px rgba(0,0,0,0.3); background-color: #efefef; border-radius:30px; } ::-webkit-scrollbar { width: 6px; background-color: #efefef; border-radius:30px; } ::-webkit-scrollbar-thumb { background-color: #ababab; 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(Chia Seed), L. (Amaranth), and an Ethanolic Extract of L. (Curcumin) in a Rat Model of Childhood Obesity.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38890948", "publishedDate": "2024" }, { "title": "Nutrients and Foods Recommended for Blood Pressure Control on Twitter in Japan: Content Analysis.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38901016", "publishedDate": "2024" }, { "title": "Personalized nutrition: the end of the one-diet-fits-all era.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38854164", "publishedDate": "2024" }, { "title": "Investigating lactic acid bacteria genus properties: Antioxidant activity, antibiotic resistance, and antibacterial activity against multidrug-resistant bacteria .", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38867975", "publishedDate": "2024" }, { "title": "Environmental sustainability of diets among children and adolescents in the German DONALD cohort study: Age and time trends, and nutrient adequacy.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38677519", "publishedDate": "2024" }, { "title": "A Personalized Mediterranean Diet Improves Pain and Quality of Life in Patients with Fibromyalgia.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38683449", "publishedDate": "2024" }, { "title": "Associations between diet and disease progression and symptomatology in multiple sclerosis: A systematic review of observational studies.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38678968", "publishedDate": "2024" }, { "title": "Effect of illite pretreatment on germinated Brown rice with Special Reference to amino acids, antioxidants, texture, and mineral elements.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38665585", "publishedDate": "2024" }, { "title": "A Healthy Brazil Nut Beverage with var. Green Extract: Beverage Stability and Changes in Bioactives and Antioxidant Activity during Cold Storage.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38672912", "publishedDate": "2024" }, { "title": "Pathways in formulating foods for the elderly.", "url": "https:\/\/pubmed.ncbi.nlm.nih.gov\/38729692", "publishedDate": "2024" } ]; var keywordsArray = ["Anti-inflammatory foods","polyphenols","omega-3 fatty acids","whole grains","green tea","olive oil","berries","citrus fruits","turmeric","nuts and seeds","probiotics"]; displayResults_recent(recent_papers); displayKeywordPapers(keywordsArray); // function stripslashes(str) { // if (typeof str === 'string') { // return str.replace(/\/g, ''); // } // } </script></p> <h3><b>Citrus Fruits: Vitamin C and Flavonoid Powerhouses</b></h3> <p><b></b><span style="font-weight: 400;">Citrus fruits are rich with vitamin C and flavonoids such as hesperidin and naringenin, which are very active antioxidants and anti-inflammatory agents, making citrus fruits a useful addition to an anti-inflammatory diet.</span></p> <p><span style="font-weight: 400;">Hesperidin is said to interfere with the cytokine pathway of inflammation, thereby decreasing inflammation due to its ability to prevent oxidative damage from harming cells. Another flavonoid that is quite potent is naringenin, which alters inflammatory pathways and decreases inflammatory markers in the blood. Regular eating of citrus fruits maintains good immune health and aids in regulating inflammation.</span></p> <h3><b>Turmeric: The Golden Spice with Potent Anti-Inflammatory Effects</b></h3> <p><b></b><span style="font-weight: 400;">Turmeric is widely used in Asian diets. Turmeric contains curcumin that is an extremely powerful anti-inflammatory compound. It has been well researched for its actions to inhibit NF-kB, COX-2, and TNF-α, which are common enzymes for inflammatory activity. These actions make curcumin useful in controlling situations like arthritis, metabolic syndrome, and other diseases characterized by inflammation.</span></p> <p><span style="font-weight: 400;">Curcumin is often taken with black pepper to enhance its bioavailability, which is rich in piperine. Turmeric added through curries, teas, or supplements makes an easy place to start and can offer great anti-inflammatory effects.</span></p> <h3><b>Nuts and Seeds: Other High-Nutrient Anti-Inflammatory Foods</b></h3> <p><b></b><span style="font-weight: 400;">Nuts and seeds are almonds, walnuts, chia seeds, and flaxseeds, naturally rich in healthy fats, fiber, and antioxidants. These foods are a great source of omega-3 fatty acids, predominantly found in flaxseeds and chia seeds, which have anti-inflammatory properties that prevent inflammation. Nuts have anti-inflammatory properties from polyphenols that contribute to healthy hearts.</span></p> <p><span style="font-weight: 400;">The list of daily nut and seed consumption has been well-correlated with lower levels of inflammatory markers, improved cholesterol profiles, and reduced risks of chronic diseases. Including a handful of these nutrient-dense foods in your daily diet really keeps the inflammation in check.</span></p> <h3><b>Probiotics: Gut Support and Inflammation Reduction</b></h3> <p><b></b><span style="font-weight: 400;">Probiotics are live beneficial bacteria found in fermented foods that include yogurt, kefir, sauerkraut, and kimchi, among others. They have a very important role in relation to gut health, which is highly linked to the functioning of the immune system and inflammation. Probiotics can preserve the balance of gut microbiota, reduce inflammation through increased strength of the barrier function within the gut, and block the synthesis of pro-inflammatory cytokines.</span></p> <p><span style="font-weight: 400;">Probiotic-rich foods will also come in handy in moderating the immune response as well as reducing systemic inflammation and therefore should be included in any diet aimed at anti-inflammation.</span></p> <h3><b>Conclusion</b><b><br /> </b></h3> <p><span style="font-weight: 400;">The consumption of anti-inflammatory foods and nutrients has a profoundly positive impact on health. Examples of them include some fruits and vegetables rich in polyphenols, omega-3 fatty acids, and probiotics, among others. Oxidative stress-fighting agents and natural anti-inflammatory substances present in these foods help control inflammation, thus combating it and inhibiting the onset of chronic diseases. This is power enough to ensure a healthy and inflammation-free lifestyle through informed choices in food.</span></p> <p></p> <h3><b>References</b></h3> <ol> <li>Lilja, S., Oldenburg, J., Pointner, A., Dewald, L., Lerch, M., Hippe, B., Switzeny, O. and Haslberger, A., 2020. <a href="https://onlinelibrary.wiley.com/doi/full/10.1155/2020/4793125">Epigallocatechin gallate effectively affects senescence and anti‐SASP via SIRT3 in 3T3‐L1 preadipocytes in comparison with other bioactive substances.</a> <i>Oxidative Medicine and Cellular Longevity</i>, <i>2020</i>(1), p.4793125.</li> <li>Ekmekcioglu, C., 2020. <a href="https://www.tandfonline.com/doi/abs/10.1080/10408398.2019.1676698">Nutrition and longevity–From mechanisms to uncertainties.</a> <i>Critical reviews in food science and nutrition</i>, <i>60</i>(18), pp.3063-3082.</li> <li>Al Bander, Z., Nitert, M.D., Mousa, A. and Naderpoor, N., 2020. <a href="https://www.mdpi.com/1660-4601/17/20/7618">The gut microbiota and inflammation: an overview.</a> <i>International journal of environmental research and public health</i>, <i>17</i>(20), p.7618.</li> <li>Oppedisano, F., Macrì, R., Gliozzi, M., Musolino, V., Carresi, C., Maiuolo, J., Bosco, F., Nucera, S., Caterina Zito, M., Guarnieri, L. and Scarano, F., 2020. <a href="https://www.mdpi.com/2227-9059/8/9/306">The anti-inflammatory and antioxidant properties of n-3 PUFAs: Their role in cardiovascular protection.</a> <i>Biomedicines</i>, <i>8</i>(9), p.306.</li> <li>Sang, S., Idehen, E., Zhao, Y. and Chu, Y., 2020. <a href="https://academic.oup.com/nutritionreviews/article/78/Supplement_1/21/5877747">Emerging science on whole grain intake and inflammation.</a> <i>Nutrition reviews</i>, <i>78</i>(Supplement_1), pp.21-28.</li> <li>Testai, L., Piragine, E., Piano, I., Flori, L., Da Pozzo, E., Miragliotta, V., Pirone, A., Citi, V., Di Cesare Mannelli, L., Brogi, S. and Carpi, S., 2020. <a href="https://onlinelibrary.wiley.com/doi/full/10.1155/2020/4650207">The Citrus Flavonoid Naringenin Protects the Myocardium from Ageing‐Dependent Dysfunction: Potential Role of SIRT1.</a> <i>Oxidative Medicine and Cellular Longevity</i>, <i>2020</i>(1), p.4650207.</li> <li>Xie, Y., Liang, D., Wu, Q., Chen, X., Buabeid, M.A. and Wang, Y., 2019. <a href="https://journals.sagepub.com/doi/full/10.1177/1934578X19878600">A System-Level Investigation into the Mechanisms of Apigenin against Inflammation.</a> <i>Natural product communications</i>, <i>14</i>(9), p.1934578X19878600.</li> <li>Chung, H.Y., Kim, D.H., Lee, E.K., Chung, K.W., Chung, S., Lee, B., Seo, A.Y., Chung, J.H., Jung, Y.S., Im, E. and Lee, J., 2019. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6457053/">Redefining chronic inflammation in aging and age-related diseases: proposal of the senoinflammation concept.</a> <i>Aging and disease</i>, <i>10</i>(2), p.367.</li> </ol> <p></div></div> <div style="background: #f7f7f7;border: 1px solid rgba(0, 0, 0, 0.07);"> <div style="padding: 30px;"><div class="Adblock-main"> <div class="Adblock-head"> <h2>Top Experts on “<b style="color:#000;font-size:22px;">foods and nutrients</b>“</h2> </div> </div><div class="author-main"><div id="results_author"></div><div style="text-align: center;"><a class="register-button" href="https://food-nutrition.blog/expert-search" target="_blank" rel="noopener">Find experts on any field</a></div></div><div class="inside-article" style="background: none;border: none;box-shadow: none;margin-top: -70px;"> <style> .author-block { padding: 15px; 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", "email": "rachel.bell@ed.ac.uk", "slug_tail": "r-bell" }, "-WESK4wBWBy50K-rysvr": { "aid": "-WESK4wBWBy50K-rysvr", "name": "D. R. Momade", "citation_count": 79, "hindex": 3, "paper_count": 4, "affiliation": "Pharmaceutical Sciences Post-Graduate Program, Department of Pharmacy, Federal University of Paran\u00e1, Curitiba, Brazil. ", "email": "danilomomade06@gmail.com", "slug_tail": "d-r-momade" } }; //console.log(authors_data); displayResults_author(authors_data); var keywordsArray = ["Anti-inflammatory foods","polyphenols","omega-3 fatty acids","whole grains","green tea","olive oil","berries","citrus fruits","turmeric","nuts and seeds","probiotics"]; displayKeywordAuthors(keywordsArray); </script></p> </div> <footer class="entry-meta" aria-label="Entry meta"> <span class="cat-links"><span class="gp-icon icon-categories"><svg viewBox="0 0 512 512" aria-hidden="true" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em"><path d="M0 112c0-26.51 21.49-48 48-48h110.014a48 48 0 0143.592 27.907l12.349 26.791A16 16 0 00228.486 128H464c26.51 0 48 21.49 48 48v224c0 26.51-21.49 48-48 48H48c-26.51 0-48-21.49-48-48V112z" /></svg></span><span class="screen-reader-text">Categories </span><a href="https://food-nutrition.blog/archive/category/foods-and-nutrients/" rel="category tag">Foods and Nutrients</a></span> <span 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