.webp){kind=logo}
What happens during 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 eliminate the damaging stimulus in order to protect the human body.Inflammation usually manifests itself through signs of inflammation.
These include
- Overheating,
- pain,
- redness,
- swelling and
- restricted function of the affected tissue.
Not all five of these symptoms have to occur at the same time. Inflammation is also divided into acute inflammation (e.g. bladder inflammation) and chronic inflammation (e.g. in MS).
Inflammation can occur anywhere in the body. They can become visible on the surface of the skin (e.g. red, itchy and/or swollen skin) or lie dormant unnoticed in the body and manifest themselves in episodic symptoms, as with multiple sclerosis.
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 cancers and multiple sclerosis. An anti-inflammatory diet typically focuses on foods rich in anti-inflammatory vitamins, minerals and phytochemicals. Anti-inflammatory foods include
- oily fish such as salmon, mackerel and sardines, which contain omega-3 fatty acids
- fruits and vegetables, especially those high in antioxidants and phytonutrients such as berries, green leafy vegetables, tomatoes and broccoli
- nuts and seeds, which provide healthy fats, fiber and antioxidants
- healthy fats such as olive oil and avocado, which have anti-inflammatory properties
- whole grains, which are rich in fiber and can help reduce inflammation
- spices and herbs such as turmeric, ginger, garlic and cinnamon, which have anti-inflammatory properties.
Vitamins, minerals and phytochemicals can have a positive effect on inflammatory processes in the body as they have an antioxidant effect. Inflammation can be triggered by aggressive oxygen compounds, also known as 'free radicals', in the body. Antioxidants can neutralize “free radicals”. Free radicals are harmful environmental influences such as cigarette smoke or environmental toxins. Therefore, if more vitamins, minerals and plant substances in the form of fruit and vegetables are consumed in the diet, they contribute to a lower risk of disease and inflammation.
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 to improve overall health, reduce the risk of chronic disease and alleviate symptom progression. However, it is important to note that a balanced diet and overall healthy lifestyle are crucial to achieve optimal results.
Which vitamins have an anti-inflammatory effect?
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 the production of energy from fats or proteins and protect us from harmful substances.
Vitamins A, B, C, D, E and K have an anti-inflammatory effect and thus support the immune system. These are contained in the following foods:
- Vitamin A: peppers, 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, chili, 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, beetroot, chard, parsley, broccoli, cauliflower
Which minerals have an anti-inflammatory effect?
Although minerals and trace elements do not provide food energy, they are essential for the formation of body tissue, cells and bones. They are also essential for the healthy functioning of the immune system and influence various metabolic processes. Minerals are not present in our organism and must be ingested through food.
Minerals and trace elements that have an anti-inflammatory effect are magnesium, calcium, iron, zinc and selenium. These are contained in the following foods:
- Magnesium: amaranth, quinoa, millet, wholegrain rice, pumpkin seeds, poppy seeds, sunflower seeds, almonds, seaweed, chard, spinach
- Calcium: Cow's milk, yogurt, cheese (e.g. Gouda, Emmental), green vegetables (e.g. spinach leaves, broccoli)
- Iron: Legumes (e.g. lentils, soy), nuts & seeds (e.g. pistachios, sunflower seeds) - Zinc: Emmental cheese, Gouda, Brazil nuts, peanuts, oatmeal, lentils, corn, oysters, beef
- Selenium: Mushrooms, cabbage and onion vegetables, lentils, asparagus and nuts esp. Brazil nuts, meat, fish, eggs
Which secondary plant substances have an anti-inflammatory effect?
Although phytochemicals are not essential nutrients for humans, they influence a number of metabolic processes.
Secondary plant substances that have an anti-inflammatory and/or antioxidant effect are flavanoids, phenolic acids, carotenoids, phytoestrogens, glucosinolates and sulphides. These are contained in the following foods:
- Flavonoids: apples, pears, grapes, cherries, plums, soft fruit, onions, kale, eggplants, soy, black and green tea and many more.
- Phenolic acids: coffee, tea, wholegrain products, white wine, nuts
- Carotenoids: carrots, tomatoes, peppers, green vegetables (spinach, kale), grapefruit, apricots, melons, pumpkin
- Phytoestrogens: cereals and pulses (e.g. soybeans), linseed
- Glucosinolates: cabbage, radish, radish, cress, mustard
- Sulphides: onions, leeks, garlic, chives
Which fats have an anti-inflammatory effect?
As a macronutrient, fats are one of the basic nutrients for humans. In addition to quantity, the content of saturated and unsaturated fatty acids is decisive for health. The optimum ratio is 1:2, i.e. at least one third of the fat should consist of unsaturated fatty acids.
The 'good' fats include
- fish oil and
- vegetable oils from rapeseed, olives, linseed, algae or echium,
which have a high proportion of omega-3 fatty acids. Omega-3 fatty acids have an anti-inflammatory effect and are therefore the natural counterpart to omega-6 fatty acids, which are pro-inflammatory.
