As of: April 9, 2024, 6:30 a.m
By: Natalie Hull-Deichsel
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Certain foods can reduce or even prevent inflammation in the body. Find out which ones are particularly anti-inflammatory.
Inflammation in the body is significantly involved in many diseases, including allergies, osteoarthritis, neurodermatitis, celiac disease and chronic inflammatory bowel diseases such as Crohn's disease or ulcerative colitis. A healthy diet can influence these processes and even have a preventative effect. While certain foods promote inflammation, others have an anti-inflammatory effect.
Relieve inflammation through certain nutrients and foods
Walnuts are among the foods that are particularly rich in anti-inflammatory omega-3 fatty acids. © alimdi/Imago
Inflammation is a natural defense reaction of the body against pathogens and pollutants, regardless of their cause. Whether it's a sore throat, joint pain or allergies - inflammation in the body always takes a similar course. Anti-inflammatory foods not only have a preventative effect, but also offer numerous other health benefits. They can relieve symptoms of allergic diseases and also reduce the accumulation of belly fat. While acute inflammation can hardly be influenced by diet, chronic inflammatory processes can be specifically influenced through lifestyle changes. Three nutrients and health-promoting foods should therefore be regularly integrated into a balanced diet.
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Antioxidants can counteract inflammation
Antioxidants, such as vitamins A, C and E as well as carotenoids and trace elements, such as selenium and zinc, play a crucial role in the fight against harmful substances in the body, so-called free radicals. These valuable nutrients are mainly found in fruits and vegetables, while vitamins E, C and B1 are also found in high-quality vegetable oils and whole grains.
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Which foods contain antioxidants?
Nuts such as peanuts, Brazil nuts, pistachios and almonds are an excellent source of selenium, zinc, iron and calcium. Walnuts in particular also offer plenty of omega-3 fatty acids, which also have a positive effect on high cholesterol. Antioxidant vegetables and fruits include, for example, brassicas such as broccoli and cauliflower, spinach, carrots, peppers, blueberries, blueberries, raspberries, strawberries, oranges, plums and apricots.
Omega-3 fatty acids reduce chronic inflammation
Omega-3 fatty acids are essential for human metabolism and are known for their anti-inflammatory properties. They form the basis of cell membranes and keep them flexible. The performance of nerve cells depends heavily on a balanced proportion of these healthy fatty acids. Omega-3 fatty acids are particularly important during pregnancy for the brain development of the unborn child - and these fats are even said to play a crucial role in preventing Alzheimer's, according to
NDR Gesundheit
. In addition, these nutrients play an important role in the production of the body's own messenger substances and support the regulation of blood pressure - high blood pressure can result in diseases such as heart attacks - as well as kidney function. In addition, omega-3 fatty acids have an anticoagulant effect, which prevents thrombosis.
Foods with the power of omega-3 fatty acids
These valuable fatty acids are mainly found in fatty fish such as mackerel, pollock and herring, as well as in high-quality cooking oils such as linseed, rapeseed, soybean, walnut and wheat germ oil. In addition, most vegetable oils contain plenty of vitamin E, which also has anti-inflammatory properties. Even tiny amounts of vitamin E per day can have a positive effect on health, according to the
German Nutrition Society (DGE)
.
Secondary plant substances counteract inflammation
Secondary plant substances such as flavonoids, anthocyanins, sulfides, mustard oil glycosides and phenolic acids also have anti-inflammatory effects, although they are only present in small amounts in foods. Additionally, curcumin, resveratrol, capsaicin, bromelain and quercetin are known for their anti-inflammatory properties.
Regularly absorb secondary plant substances through your diet
Secondary plant substances are mainly found in fruits such as pineapples, apples, pears, grapes, cherries, plums, berries, nuts and vegetables such as peas (legumes), onions, kale, eggplant, soy, but also in curry powder and turmeric as well as dark chocolate. The
German Nutrition Society (DGE)
gives recommendations on the average amount of secondary plant substances that should be consumed daily.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
The editor wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked. Find out more about our AI principles here.