Foods for health

Some foods and supplements can have a beneficial anti-inflammatory influence on the body. Gerald Colfer of Only Natural health store in Wexford looks closer

Inflammation is essentially the body’s normal response to a stressor in the form of an immune reaction. Stressors can include a physical object (a thorn or a bee sting ), an infection or an injury. The body responds by mobilising an army of defenders and healers (including plasma proteins and white blood cells) to the site of the irritation. This results in localised swelling and pain, redness and loss of use. This can be an acute situation when the symptoms subside as soon as the stressor is removed or the injury dealt with.

However, it’s also possible to suffer from chronic inflammation which can occur with some of the above symptoms or ‘silently’ without symptoms. Examples of longer term inflammatory diseases include asthma, sinusitis, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, inflammatory skin diseases and hay fever.

Inflammation is an unavoidable part of the body’s day to day healing processes, but it can become more problematic, and certainly merits attention when it becomes chronic in nature. The process of inflammation plays a vital role in healing, but chronic inflammation may increase the risk of various diseases.

The anti-inflammatory diet

If you feel you might be in the category of people with longer term inflammation issues take a look at your diet to see where it might fit into the picture. Dietary changes may not eliminate symptoms straight away, but they can certainly stop the situation from getting any worse and in the longer term you know it’s in your own interests to deal with the issue to avoid any of the longer term results of an inflammatory condition.

While there is a plethora of natural, anti-inflammatory supplements for longer term resolution a dietary overhaul may need to be part of the protocol. An anti-inflammatory diet is a broadly Mediterranean diet. Foods to encourage include olive oil, high fibre foods, turmeric, ginger, fatty fish such as salmon and mackerel, nuts such as walnuts and almonds, tomatoes and leafy greens such as spinach and kale.

The benefits of following an anti-inflammatory diet include improved digestion, less bloating, weight loss, clear skin, bright eyes, increased focus and attention, better sleep and greater energy.

Foods to reduce or avoid

So which are the baddies that we should consider weaning ourselves off? These include fried and highly processed foods, unhealthy fats such as saturated and trans fats, red meat and excessively sugary foods and soft drinks.

Other foods that should be reduced or avoided as they can make the body too acidic include caffeine, alcohol, dairy, meat and wheat. Too much of these foods can lead to bloating, weight gain as well as skin complaints and dull hair.

Top anti-inflammatory foods

Alice Bradshaw DN Med, head of nutrition education and information at Terranova Nutrition chooses her favourite anti-inflammatory foods:

Citrus bergamot is a plant native to southern Italy with a unique flavonoid­rich profile. These antioxidant compounds have been shown in research to support cardiovascular health and blood sugar regulation. Much of these benefits stem from its rich content of flavonoids and other antioxidants and their ability to regulate inflammation.

Ginger contains active constituents, including gingerol, shogaol and paradol, which have been shown to inhibit and reduce inflammation in the body.

Matcha tea comes from the same plant as green tea, however by shading the leaves as they grow, the harvested tea has an enhanced level of all active compounds. These include catechins, a type of antioxidant known for their many health benefits, such as supporting circulatory and cardiovascular health and reducing inflammation.

Montmorency cherries, sometimes referred to as tart cherries are backed by exciting research for their health-giving potential. Studies have explored their antioxidant and anti­inflammatory potential and their value in certain health conditions, especially those related to circulation and cardiovascular health.

Resveratrol is a polyphenol compound naturally found in many foods, including red grape skins (and red wine), peanuts, pistachios, dark chocolate and berries. In studies, it has been found to regulate the body's inflammatory response while supporting healthy immunity.

Turmeric and the curcuminoids found within this spice, have been heavily researched for their potential role in helping maintain proper inflammatory response. Turmeric also possesses potent antioxidant properties.

Other anti-inflammatory foods include:

• Almonds highly alkaline and packed with important minerals, vitamins, antioxidants and healthy fats.
• Avocado contains oleic acid, a monounsaturated fatty acid, which reduces inflammation.
• Beetroot has antioxidant properties and is highly alkaline.
• Broccoli a good source of vitamins C and K, folic acid, iron and potassium.
• Chia seeds full of omega-3 fatty acids, fibre and protein.
• Kale, has a variety of antioxidant properties as well as reducing inflammation.
• Spinach, known for its anti-inflammatory properties and packed with vitamins.

Hemp wonder food

"The hemp plant is a nutritious and easily digestible food," says Marc McDonald from The Hemp Company Dublin. "Products made from organically grown hemp seed are naturally high in essential fatty acids, and as they are plant based they are easy for the human stomach to process. Rich in antioxidants, hemp products can help reduce oxidative stress and inflammation in the body by neutralising harmful free radicals.

“The healthful ratio of omega-3s in hemp seeds and their omega-3 to omega-6 ratio work together to help reduce inflammation. Hemp seeds are rich in omega-3 fatty acids, particularly alpha linolenic acid (ALA). They can help reduce the production of inflammatory compounds in the body, such as certain prostaglandins and cytokines. They also contain gamma-linolenic acid (GLA) and various antioxidants. GLA is an omega-6 fatty-acid that has been shown to possess anti­inflammatory effects.

"Hemp hearts are the raw seed with the hull removed, giving them more protein and EFAs. Hemp protein powder is produced by grinding and sifting the de-fatted cake created after cold-pressing hemp seeds. Hemp seed oil is rich in EFAs, vitamin E, antioxidants and minerals."

Alkalising supplements include herbs like turmeric and Boswellia, omega-3 essential fats, vitamins B12 and D, magnesium, potassium and calcium, fruit and vegetable powders such as spirulina, wheatgrass, hemp protein powder, probiotic powder, raw flax seeds and maca.

Check with your professional healthcare practitioner before you start any new diet, especially if you have medical issues.

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