Here is a list of fourteen main anti-inflammatory foods.
1. Anti-Inflammatory Nutrients and Phytonutrients:
A number of studies have reported that certain nutritional supplements, in combination with a balanced diet and exercise, may allow for improved recovery and anti-inflammatory action. Branched chain amino acids, particularly leucine have analgesic properties and may inhibit the breakdown of muscle protein and enhance muscle protein synthesis.
Taurine, also an amino acid, acts as a powerful anti-inflammatory agent and reduces IL-6 production. B-vitamins have limited anti-inflammatory properties but as crucial metabolic cofactors, may increase energy availability (especially if diet is poor in it), and may also improve mood and stress.
Quercetin, an anti-inflammatory phytochemical, may inhibit mast cell activation and improve physiological performance, health, and disease resistance along with serving as a psycho-stimulant.
Vegetables and fruits in general are great sources of phytonutrients and antioxidants such as flavonoids, carotenoids and vitamins that help fight inflammation. Cruciferous vegetables like cauliflower and broccoli not only provide a whole host of antioxidants, but they also provide sulfur using which the body produces antioxidants. Onions and garlic are rich in vitamin C and have great anti-inflammatory properties.
2. Essential Fatty Acids (EFA) – Olive Oil:
Olive oil has a good balance between omega-6 and omega-3 fatty acids, and mainly consists of a monounsaturated omega-9 fatty acid called oleic acid, which inhibits inflammation. It also contains a substance called oleocanthal which fights inflammation like ibuprofen does, by inhibiting the activity of an enzyme called cyclo-oxygenase in the body. Researchers suggest that adding olive oil to the diet lowers the chances of developing colon cancer and inflammation related diseases.
Virgin olive oil is Mediterranean’s secret of longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also converted into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
High consumption of omega-6 fatty acids has also been linked to pro-inflammatory response in the body, leading to heart disease and cancer. Whereas consumption of an omega – 3 fatty acid, Docosa Hexaenoic Acid (DHA) led to a decreased colon production of PGE(2) and LTB(4,) endothelial VCAM-1 and VEGFR2 in rats with colitis. Similarly, dietary intervention with fish oil rich in EPA and DHA significantly decreased colon production of PGE (2) and LTB(4,) endothelial Vascular Cell Adhesion Molecule (VCAM-1) and Vascular endothelial growth factor receptor 2 (VEGFR2) in rats with colitis.
It is important to note that EPA and DHA, appear to be more effective than α-linoleic acid in inhibiting inflammation, thus partially explaining the superiority of the fish oil diet compared with the olive oil diet. Omega 3 may exert a beneficial effect in the intestinal inflammatory conditions by competing with Omega 6 for the production of lipid inflammatory mediators, by inhibiting the production of various pro-inflammatory mediators, including eicosanoids such as leukotriene B4 (LTB4), thromboxane A2, or prostaglandin E2, and cytokines.
Several clinical studies indicated a potential effectiveness of n-3 fatty acids in the therapy of ulcerative colitis and Crohn’s disease as proved in different experimental models of rat intestinal inflammation, induced by acetic acid, trinitro-benzene sulfonic acid (TNBS) or dextran sodium sulfate. In most of these studies, the reported intestinal anti-inflammatory effect of these fatty acids was associated with a reduction in LTB4 production.
Camuesco et al. (2005) also confirmed the therapeutic efficacy of dietary supplementation of n-3 fatty acids in intestinal inflammation among humans. The anti-inflammatory effect is enhanced after n-3 PUFA incorporation into the olive oil- based diet, thus modifying the (n-6):(n-3) ratio in the colonic tissue.
Castillero et al (2009) reported that EPA administration decreased the external signs of arthritis and paw volume as well as liver TNF-alpha mRNA but did not modify arthritis-induced decrease in food intake or body weight gain. In addition, EPA treatment also averted muscle wasting and promoted myogenesis.
Among the various food sources of omega-3 fatty acids, Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Intake of Atlantic salmon was found to exhibit beneficial effects on mild ulcerative colitis as evident from clinical colitis activity index and anti-inflammatory fatty acid index, and a reduction in C-Reactive Protein and homocysteine levels. Salmon calcitonin released from nano-complexes reduced joint inflammation together with NR4A2 expression, and preserved local bone architecture.
3. Drumstick (Moringa Oleifera):
Drumstick has an impressive range of medicinal uses with high nutritional value. Different parts of this plant contain a profile of important nutrients including protein, minerals, vitamins and various phenolics. The phenolics include a rich and rare combination of zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol. Various parts of this plant such as the leaves, roots, seed, bark, fruit, flowers and immature pods act as cardiac and circulatory stimulants, possess antitumor, antipyretic, anti-epileptic, anti-inflammatory, anti-ulcer, anti-spasmodic, diuretic, anti-hypertensive, cholesterol lowering, anti-oxidant, anti-diabetic, hepato-protective, anti-bacterial and anti-fungal activities, and are being employed for the treatment of different ailments in the indigenous system of medicine, particularly in South Asia.
The anti-inflammatory activity of M. oleifera was proved in carrageenan-induced hind paw edema at a dose of 1000 mg/kg. Cheenpracha et al. (2010) found that the phenolic glycosides isolated from ethyl acetate extract of M.oleifera fruits possessed potent NO-inhibitory activity. Ndiaye et al (2002) reported that an aqueous root extract of Moringa oleifera at 750 mg/kg reduces the carrageenan induced oedema to similar extent as the potent anti-inflammatory drug indomethacin. These results provided further evidence that the roots of M. oleifera also contain anti-inflammatory principle that may be useful in the treatment of the acute inflammatory conditions.
Hamza (2010) demonstrated that administration of M. seed extract could act against CCl4-induced liver injury and fibrosis in rats by a mechanism related to its anti-oxidant properties, anti-inflammatory effect, and its ability to attenuate the activation of hepatic stellate cells.
Atawodi et al. (2010) identified the methanol extract of the Drumstick leaves to contain chlorogenic acid, rutin, quercetin glucoside, and kaempferol rhamnoglucoside, whereas in the root and stem barks, several procyanidin peaks were detected. Due to its high antioxidant/radical scavenging effects observed by Atawodi et al (2010) with the 2-deoxyguanosine assay model system for different parts of M. oleifera seems to provide justification for their widespread therapeutic use in traditional medicine in different continents. A chitin-binding protein Mo-CBP4 in M. oleifera seeds exhibited anti-inflammatory and anti-nociceptive properties.
Even the methanolic extracts of the root or leaf of M. oleifera are found to be effective in the reduction of pain induced by CFA in rats. A comparison of single and combination therapies of root and leaf extracts also showed a synergistic effect on pain reduction.
In addition to the anti-oxidant and anti-inflammatory activity of the ethanolic extract of seeds of M. oleifera, Mahajan and his colleagues (2007) reported that histo-pathological observations also reflected a protective as well as preventive effect of immune-mediated inflammatory responses in luene diisocyanate (TDI as antigen- induced asthma in Wistar rats.
Sashidhara et al (2009) isolated rare aurantiamide acetate 4 and 1, 3-dibenzyl urea 5 from the roots of M.oleifera which inhibited the production of TNF-alpha and IL-2. Further the compound showed significant analgesic activities in a dose dependent manner. These findings may help in understanding the mechanism of action of this traditional plant leading to control of activated mast cells on inflammatory conditions like arthritis.
4. Capsicum (Capsicum Annuum) and Chillies (Capsicum Baccatum L. Var. Pendulum):
Capsicum species have been used for the treatment of arthritis, rheumatism, stomach aches, skin rashes, dog/snake bites, and flesh wounds in Indian, Native American, and Chinese traditional medicine. The hydroalcoholic extracts of both plants at dose level of 100 mg/kg body weight showed demonstrable anti-inflammatory activity in the carrageenan-induced hind paw model in rats. Nevertheless, the overall anti-inflammatory activity exhibited by the extracts is found to be less as compared with that of standard drug Indomethacin.
Capsicum baccatum L. var. pendulum (Wild.) Eshbaugh (Solanaceae) is the most consumed species in Brazil, and its compounds, such as capsaicinoids, have been found to inhibit the inflammatory process. The anti-inflammatory effect induced by red pepper is attributed to inhibition of pro-inflammatory cytokine production at the inflammatory site.
These therapeutic applications are related to the capsaicinoid and carotenoid content of peppers. The carotenoids in dried guajillo peppers have been shown to exhibit significant analgesic and anti-inflammatory benefits and hence could be useful for pain and relief from inflammation.
5. Berries:
An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
The American cranberry (Vaccinium macrocarpon) is one of the three commercially important fruits native to North America. Cranberries are a particularly rich source of phenolic phytochemicals, including phenolic acids (benzoic, hydroxyl-cinnamic, and ellagic acids) and flavonoids (anthocyanins, flavonols, and flavan-3-ols).
McKay and Blumberg (2007) on reviewing the literature found a growing body of evidence suggesting that polyphenols, including those found in cranberries, may contribute to reduced risk of cardiovascular disease (CVD) by increasing the resistance of LDL to oxidation, inhibiting platelet aggregation, reducing blood pressure, and via other anti-thrombotic and anti-inflammatory mechanisms.
6. Red Currant (Rhus Chirindensis):
Ojewole (2007) scientifically evaluated some of the anecdotal, folkloric, ethno medical uses of Rhus chirindensis and confirmed the analgesic, anti-inflammatory and hypo-glycaemic effects of the plant’s stem-bark aqueous extract (RCE) in mice and rats. These results suggest use of the Red currant in the treatment and/or management of painful arthritic, inflammatory conditions, as well as in the management and/or control of type 2 diabetes mellitus.
7. Fenugreek (Trigonella Foenum Graecum):
Trigonella foenum graecum is used in the treatment of rheumatoid arthritis and inflammation. Fenugreek was found to significantly decrease the IL-1 α, IL-1 β, IL-2, IL-6 and TNF-α and LPO (P < 0.05); and increase the SOD and GSH levels in cartilage tissue. 400-mg/kg dose of T. foenum graecum showed more prominent results compared to the 200-mg/kg dose suggesting that its anti-inflammatory and anti-oxidant activities may be dose dependent.
Fenugreek mucilage exhibited maximum percentage of edema inhibition at a dose of 75 mg/kg on 21st day of adjuvant arthritis, with the effect being higher than that of standard drug indomethacin. Inhibition of inflammation was evident from the histopathological changes of paw tissue with fenugreek mucilage. Thus the results demonstrated the potential beneficiary effect of fenugreek mucilage on adjuvant induced arthritis in rats.
8. Colocasia (Colocasia Esculenta):
South African medicinal plants used traditionally for the treatment of pain- related ailments were evaluated for anti-inflammatory activity and other pharmacological properties such as anti-cholinesterase and antioxidant activities. The highest COX-1 percentage inhibition (100 per cent) was shown by Aloe ferox leaf PE and Colocasia anti-quorum tuber DCM extracts, while colocasia tuber PE extract exhibited the highest (92.7 per cent) percentage inhibition against COX-2. Crinum moorei bulb DCM extract showed the lowest EC (50) value (2.9 microg/ml) in the AChE assay.
9. Sweet Potato:
Sweet potato is often over shadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
According to Wang et al (2010) the purple sweet potato color which is natural anthocyanin may be useful for mitigating inflammatory brain diseases by the inhibition of pro-inflammatory molecule production, at least in part, through blocking ERK, JNK and NF-kappa B signaling. Ju et al (2011) showed that the extract of purple sweet potatoes has anti-lipogenic, anti-inflammatory, and lipolytic effects on adipocytes along with free radical scavenging activity.
10. Papaya (Carica Papaya):
Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation. Treatment with the phyto-preparation from papaya accelerated wound healing and reduced the severity of local inflammation in rats with burn wounds.
The effect of this phyto-preparation can be related to an increase in the effectiveness of intracellular death of bacteria by tissue phagocytes due to the inhibition of bacterial catalase. Anti-oxidant activity of the preparation decreases the risk of oxidative damage to tissues. Extracts of bromelain derived from papaya have also proven to be as effective as some non-steroidal anti-inflammatory drugs and are used in a number of natural anti-inflammatory supplements for arthritis.
Yeast fermented papaya preparation (FPP) has a long track record of safe human consumption. Collard and Roy (2010) observed that FPP supplementation influences the response of wound-site macrophages and the subsequent angiogenic response in diabetic-wound. FPP as a food supplement favorably modulates the parameters related to immunological, hematological, inflammatory, vascular and oxidative stress damage in chronic and degenerative disease conditions (such as thalassemia, cirrhosis, diabetes and ageing) and performance sports.
Thus it is a novel, economically feasible nutra-ceutical supplement for the management of diabetes and for those at risk for cardiovascular disease, neurological disease and other conditions worsened by overt inflammation and oxidative stress.
11. Rice Bran:
Islam et al. (2009) observed that phytosteryl ferulates in rice bran are responsible for the anti-oxidant and anti-inflammatory activity via ROS scavenging and inhibition of ROS production. In vivo and in vitro studies have clarified that rice bran phytosteryl ferulates mediate anti-inflammatory effects by down-regulating the inflammatory transcription factor, nuclear factor κB (NF- κB), which in turn reduces expression of inflammatory enzymes such as COX-2 and iNOS, and pro-inflammatory cytokines such as IL-1β, IL-6 and TNF-α. Moreover, rice bran phytosteryl ferulates up-regulate blood adiponectin levels via indirect activation of peroxisomal proliferator-activated receptor γ (PPARγ) through NF- κB inhibition.
12. Cocoa:
Cocoa and its flavonoids have potential anti-inflammatory properties in vitro and in acute inflammation models in vivo. Although arthritic cocoa-fed rats showed a similar hind-paw swelling time course as the arthritic animals fed a standard diet. Similarly, the cocoa-enriched diets were not able to significantly decrease joint inflammation in adjuvant arthritic rats but modified Th-cell proportions and prevented specific anti-body synthesis. The cocoa intake was able to decrease specific IgG2a, IgG2b and IgG2c titres.
Moreover, cocoa intake in collagen-induced arthritic rats reduced ROS production, TNFα and NO release from peritoneal macrophages, and decreased the Th:cytotoxic T cell ratio in inguinal lymph nodes. Thus a cocoa- enriched diet could be a good adjuvant therapy in disorders with oxidative stress or auto-immune pathogenesis. Clinically, joint swelling in arthritic rats was not reduced by cocoa flavonoids. But, the 5 per cent cocoa diet and quercetin administration reduced ROS production while normalizing the activities of superoxide dismutase and catalase.
13. Wild/Dog Mustard (Cleome Viscose):
Cleome viscosa Linn. (Capparidaceae), commonly known as ‘wild or dog mustard’, is an annual, sticky herb found as a common weed all over the plains of India and throughout the tropics of the world. The whole plant and its parts (leaves, seeds, and roots) are widely used in traditional and folkloric systems of medicine where, the plant is reported to possess beneficial effects as an anthelmintic, antiseptic, carminative, antiscorbutic, sudorific, febrifuge, cardiac stimulant, antimicrobial, analgesic, anti-inflammatory, immuno-modulatory, antipyretic, psychopharmacological, antidiarrheal, and hepato-protective activities. A wide variety of phyto-principles have been isolated from the plant.
Oral administration of the ethanolic extract (200 and 400 mg/kg, p.o) and its fractions (200 mg/kg each) of the aerial parts of Cleome rutidosperma produced significant analgesic activity in acetic acid-induced writhing and tail immersion tests, anti-inflammatory effect against carrageenan induced inflammation and adjuvant induced poly-arthritis and anti-pyretic activity against yeast-induced pyrexia. Fractionation of the ethanolic extract potentiated the activities.
14. Resveratrol:
Osteoarthritis is an inflammatory disease of load-bearing synovial joints. The drugs that are currently used, not only cause numerous side effects but also give only temporary relief from pain, the main symptom of the disease. Resveratrol is a phytoalexin stilbene produced naturally by plants including red grapes, peanuts and various berries. Recent research in various cell models has demonstrated that resveratrol is a safe and potent anti-inflammatory agent.
Shakibaei et al (2007) found that resveratrol significantly reduced the IL-1beta-induced inhibition of expression of cartilage-specific collagen type II and signal transduction receptor beta 1-integrin in a time-dependent manner. Shakibaei et al. (2008) also provided experimental evidence that resveratrol inhibits the expression of VEGF, MMP-3, MMP-9 and COX- 2 in human articular chondrocytes stimulated by the pro-inflammatory cytokine IL- 1beta. Resveratrol thus suppresses apoptosis and inflammatory signaling through its actions on the NF-kappaB pathway in human chondrocytes.
Treatment with curcumin and resveratrol suppressed NF-kappaB-regulated gene products involved in inflammation (cyclooxygenase-2, matrix metalloproteinase (MMP)-3, MMP-9, vascular endothelial growth factor), inhibited apoptosis (Bcl-2, Bcl-xL, and TNF-alpha receptor-associated factor 1) and prevented activation of caspase-3. IL-1beta-induced NF-kappaB activation was suppressed directly by cocktails of curcumin and resveratrol through inhibition of Ikappakappa and proteasome activation, inhibition of IkappaB alpha phosphorylation and degradation, and inhibition of nuclear translocation of NF-kappaB.