Multiple sclerosis is an autoimmune disease that damages the body's own nerve structures as a result of inflammatory processes in the body.

Since inflammatory processes take place in the body in multiple sclerosis, researchers suspect that anti-inflammatory foods can positively influence the course of the disease. Even though the influence of diet on the course of MS has not yet been fully clarified, this article explains what anti-inflammatory diet means and how it works in the body.

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What happens to inflammatory reactions in the body?

Inflammation is a protective reaction of the human body to external or internal stimuli. The aim of inflammation is to remove the damaging stimulus in order to protect the human body.
Inflammation is usually expressed by signs of inflammation. These include

• overheating,
• pain,
• redness,
• swelling and a
• impaired function of the affected tissue.

It is not necessary for all five symptoms to occur at the same time. Inflammation is also divided into acute inflammation (e.g. bladder infection) and chronic inflammation (e.g. in MS).

Inflammation can occur anywhere in the body. They can become visible on the skin surface (e.g. red, itchy and/or swollen skin) or lie dormant in the body unnoticed and show episodes of symptoms similar to multiple sclerosis.

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Anti-inflammatory diet

An anti-inflammatory or anti-inflammatory diet is a diet that aims to reduce inflammation in the body. Inflammation plays a role in many chronic diseases, such as heart disease, diabetes, certain types of cancer, and multiple sclerosis. An anti-inflammatory diet typically focuses on foods that are rich in anti-inflammatory vitamins, minerals, and phytochemicals. Anti-inflammatory foods include

1. High-fat fish, such as salmon, mackerel, and sardines, which contain omega-3 fatty acids.
2. Fruits and vegetables, particularly those high in antioxidants and phytonutrients, such as berries, leafy green vegetables, tomatoes, and broccoli.
3. Nuts and seeds, which provide healthy fats, fiber, and antioxidants.
4. Healthy fats, such as olive oil and avocado, which have anti-inflammatory properties.
5. Whole grains that are high in fiber and can help reduce inflammation.
6. Spices and herbs, such as turmeric, ginger, garlic, and cinnamon, which have anti-inflammatory properties.

Vitamins, minerals and secondary plant substances can have a positive effect on inflammatory processes in the body, as they have an antioxidant effect. Inflammation can be triggered in the body by aggressive oxygen compounds, also known as 'free radicals. ' Antioxidants can neutralize “free radicals.” Free radicals are harmful environmental influences such as cigarette smoke or environmental toxins. So when more vitamins, minerals and plant substances in the form of fruit and vegetables are absorbed through food, they contribute to a lower risk of illness or inflammation.

Which vitamins have anti-inflammatory effects?

Vitamins are organic compounds that are absorbed through food. They are essential substances and contribute to numerous biochemical processes in our body. For example, they are responsible for extracting energy from fats or proteins and protect us from pollutants.

Basically, vitamins A, C, E, D and minerals such as magnesium, zinc and selenium, calcium, iron have an anti-inflammatory effect and thus support the immune system.

• Vitamin A: paprika, red pepper, sweet potatoes, carrots
• Vitamin E: nuts, sunflower seeds, vegetable oils, spinach, broccoli, tomatoes, mango, kiwi
• Vitamin C: artichokes, spinach, broccoli, apples, lemons, pomegranates, apricots, plums, green tea, cocoa, guava, chilli, cauliflower, thyme, kiwi, peppers, oranges
• Vitamin B: eggs, lean meat, liver, peanut butter, walnuts, soybeans
• Vitamin D: fish, oysters, ham, tofu, dairy products
• Vitamin K: spinach, beets, chard, parsley, broccoli, cauliflower

Which minerals have anti-inflammatory effects?

Minerals and trace elements do not provide nutritional energy, but they are essential for building body tissue, cells, and bones. They are also essential for a healthy function of the immune system and influence various metabolic processes. Minerals are not present in our organism and must be absorbed through food.

Minerals and trace elements that are anti-inflammatory

• Magnesium: amaranth, quinoa, millet, brown rice, pumpkin seeds, poppy seeds, sunflower seeds, almonds, seaweed, chard, spinach
• Calcium: cow's milk, yogurt, cheese (e.g. gouda, Emmental cheese), green vegetables (e.g. spinach, broccoli)
• Iron: legumes (e.g. lentils, soy), nuts & seeds (e.g. pistachios, sunflower seeds)
• Zinc: Emmental cheese, gouda, Brazil nuts, peanuts, oats, lentils, corn, oysters, beef
• Selenium: mushrooms, cabbage and onion vegetables, lentils, asparagus and nuts, especially Brazil nuts, meat, fish, eggs

Which secondary plant substances have anti-inflammatory effects?

Although secondary plant substances are not essential nutrients for humans, they still influence a number of metabolic processes.

Secondary plant substances that have anti-inflammatory and/or antioxidant effects

• Flavonoids: apples, pears, grapes, cherries, plums, soft fruit, onions, kale, eggplants, soy, black and green tea, and more.
• phenolic acids: coffee, tea, whole grains, white wine, nuts
• carotenoids: carrots, tomatoes, peppers, green vegetables (spinach, kale), grapefruit, apricots, melons, pumpkin
• Phytoestrogens: grains and legumes (e.g. soybeans), linseeds
• glucosinolates: cabbage, radish, cress, mustard
• sulphides: onions, leeks, garlic, chives

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At the same time, an anti-inflammatory diet avoids or reduces foods that can potentially promote inflammation. These include sugary drinks, processed foods, refined carbohydrates and trans fats.

An anti-inflammatory diet can help improve overall health, reduce the risk of chronic diseases and alleviate symptoms. However, it is important to note that a balanced diet and a healthy lifestyle are crucial overall to achieve optimal results.

Which fats have anti-inflammatory effects?

As a macronutrient, fats are generally among the basic nutrients for humans. In addition to quantity, the content of saturated and unsaturated fatty acids is decisive for health. A ratio of 1:2 is ideal, meaning that at least a third of the fat should consist of unsaturated fatty acids. The “good” fats include fish oil and vegetable oils from rapeseed, olive, linseed, algae or echium, which contain a high proportion of omega-3 fatty acids. Omega-3 fatty acids have an anti-inflammatory effect and are therefore the natural antagonist of omega-6 fatty acids, which promote inflammation.

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synopsis

In general, a wholesome, balanced, i.e. varied diet is important. Lots of vegetables, fruit, legumes and whole grains with the use of many herbs, healthy fats and less salt are the ideal diet for almost everyone. Which types of fruit and vegetables are increasingly included in the diet is of course also a matter of taste. It is important to try things out and to pave the way to a healthy diet step by step.

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