Some plant chemicals called "phytochemicals" are beneficial to humans when consumed from fruits, vegetables, plant oils and whole grains. The healthy eating pattern in the 2015-2020 Dietary Guidelines for Americans recommend these same foods for good health. One reason plant foods are recommended is because of their anti-inflammatory properties.
A diet rich in anti-inflammatory foods protect cells and organs from low-level, chronic inflammation that some studies link to heart disease, cancer, arthritis and other common health conditions. Researchers continue to study plant foods to hopefully tell us if a diet rich in them prevents these diseases. Nutritionists and dietitians do not yet have a specific diet based on clinical evidence definitely showing plant foods prevent or treat diseases kin to the DASH diet that has shown to lower high blood pressure. There is not enough research as of yet to create a for sure anti-inflammatory diet. In the meantime, we are advised to select foods that "may have" anti-inflammatory protection.
Inflammation in the body is not entirely a bad thing. When it is short-lived or acute, inflammation becomes part of the body's healing response to injury, toxins, and infection and therefore is beneficial to us.
The ultimate goal is to get as much nutritional benefit in everything we eat as is possible. Research indicates consuming a diet rich in whole plant-based foods that are full of healthy fats and phytochemicals is for certain a firm foundation toward better health.
Anti-inflammatory foods are those we are already advised to eat for optimal health which include:
- whole grains (very rich in phytochemicals)
- beans
- nuts
- herbs
- spices
The above items are all filled with anti-inflammatory compounds called flavonoids and related compounds. Fiber is another component to battle against the bad inflammation. Of course fruits, vegetables and omega-3 fatty acids in fish are all a part of this health promoting, anti-inflammatory diet. Researchers tell us anti-inflammatory diets have some merit, but for us NOT to think they are magical in preventing or curing major diseases caused by inflammation.
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