Superfoods which can help to ease inflamation
You’ve probably heard the term ‘inflammation’ mentioned on health podcasts and nutritionists’ Instagram posts, but do you know what the buzzword actually means?
Inflammation is a useful, shortterm immune response that helps to protect your body from outside invaders, such as bacteria, toxins and viruses. When inflammation becomes chronic and long-lasting though, it can have a negative effect on our health, contributing to diseases like heart disease, cancer, stroke and diabetes.
Diet is just one key way we can help to control chronic inflammation – and while sugary and processed foods can worsen the problem, these superfoods may help to keep it in check. ■ BERRIES Strawberries, blueberries, raspberries and blackberries don’t just taste great – they’re rich in antioxidants too. These diseasefighting molecules help to protect your body against free radicals; unstable atoms that can damage cells, causing illness and aging.
All berries contain flavonoids, but certain varieties are more potent than others. Blackberries are known for their high content of the phytonutrient, which has powerful anti-inflammatory properties, and can play a role in supporting the immune system.
If you can’t afford fresh punnets of berries on a regular basis, you can pick up frozen varieties much cheaper, which you can sprinkle over yoghurt or whizz into postworkout smoothies.
■ FATTY FISH
We should all aim to eat at least two portions of fish per week, according to the NHS. Fatty fish, such as salmon, mackerel, sardines and anchovies, supply us with EPA
Turmeric and DHA – long-chain, omega-3 fatty acids with well-documented anti-inflammatory properties.
When you eat these kinds of fish, your body breaks down the marine fatty acids into compounds called resolvins and protectins, which can help reduce levels of inflammation.
Tinned fish can be a tasty sandwich-filler, while larger cuts of salmon and tuna are great for enjoying in salads.
■ BROCCOLI
This staple vegetable has some pretty impressive health benefits that many of us don’t realise. As well as being a good source of fibre and protein, this nutrient-dense powerhouse is especially rich in antioxidant flavonoids kaempferol and quercetin.
It’s also packed with a variety of carotenoids, which can help protect against the development of skin cancer and certain eye diseases.
As well as being a great pairing with your roast beef, why not try adding broccoli into stir-fries, soups and side salads too?
■ TURMERIC
This golden coloured spice has some well-researched anti-inflammatory properties that can help reduce the aches and pains associated with arthritis, as well as easing inflammatory skin issues like acne. Researchers have found that the bright yellow chemical that gives turmeric its unusual colour – curcumin – interacts with a variety of molecules involved in inflammation, and some believe it’s just as effective at suppressing inflammation as over-the-counter painkillers.
You can sprinkle turmeric over vegetables and roast in the oven, add it to Sunday scrambled egg or have a go at making golden milk – a delicious Indian drink that involves warming cow or plant-based milk, with turmeric and other spices, such as cinnamon and ginger.