Best Anti-Inflammatory Foods Based on Science

[00:00] These are the best foods to reduce inflammation  based on science. One food component with a   powerful anti-inflammatory effect is tocopherol  also known as vitamin E. Tocopherols are potent  

[00:12] antioxidants. So they neutralize free radicals  that can trigger inflammation. One rich source   of tocopherol are nuts like cashews, almonds,  walnuts, pistachios are also good sources and  

[00:25] different types of seeds have a lot of  tocopherols as well. One meta analysis of   randomized controlled trials found that chia seeds  help lower the inflammatory marker C reactive  

[00:37] protein. Another anti-inflammatory powerhouse is  called oleocanthal. Oleocanthal is a fascinating   compound. It's mainly formed when olives are  crushed and it's responsible for that peppery  

[00:50] sensation when you eat really high quality  olive oil. That pungency in the back of your   throat. That's oleocanthal. And oleocanthal is not  present in refined olive oil. The refining process  

[01:02] gets rid of it. Oleocanthal works in our body  exactly like ibuprofen. It's nature's ibuprofen.   It inhibits enzymes that produce prostaglandins  which are pro-inflammatory molecules. Those are   exactly the same enzymes targeted by ibuprofen. In  a meta analysis of randomized controlled trials,  

[01:20] olive oil helped reduce inflammatory markers  like C reactive protein and interleukin 6.   Now, as we're going through this list of foods,  remember there's no such thing as a superfood.   That's not really a scientific concept. Everything  works in the context of a whole dietary pattern.  

[01:37] But it's true that some foods have better evidence  than others. Okay. Another great nutrient to fight   inflammation is potassium. Potassium improves  nitric oxide signaling and it also enhances   endothelial function. It's also effective in  toning down immune cell hyperactivity and the  

[01:54] result is that the level of some inflammatory  markers like interleukin-8 is lowered. Good   sources of potassium include sweet potatoes, some  fruits like bananas and avocados and tomatoes.  

[02:07] Spinach has a lot of potassium as well. Lentils  and beans are also good sources. A systematic   review found improvement in inflammatory markers  with consumption of pulses like beans and   lentils. And a 2015 randomized controlled trial  found a diet emphasizing lentils, chickpeas,  

[02:25] peas, and beans for 3 days a week lowered high  sensitivity C reactive protein, interleukin 6, and   tumor necrosis factor alpha in overweight diabetic  patients. And speaking of overweight, one thing   that's important to understand is that fat tissue  itself is pro-inflammatory. And that's because fat  

[02:42] cells, adipocytes, secrete inflammatory mediators  like adipokines. So people with obesity tend to   have higher inflammatory markers and when we  lose weight our inflammatory markers come down  

[02:54] consistently. So that's another way to reduce  inflammation. Weight loss irrespective of the   specific foods. Okay. Another crucial player  when it comes to fighting inflammation is our   microbiome. The bugs in our gut produce compounds  like butyrate which strengthen the gut barrier and  

[03:11] also promote anti-inflammatory cells. One way  to boost our microbiome is to consume fermented   probiotic foods. One meta analysis of randomized  controlled trials found that daily intake of  

[03:24] probiotic yogurt for more than 8 weeks reduced  some inflammatory markers like C reactive protein   in overweight individuals. Other inflammatory  markers like interleukin 6 and TNF alpha were  

[03:37] not significantly changed. Another probiotic is  kefir which is a form of fermented milk and kefir   has also shown some anti-inflammatory effect. In  one trial patients with inflammatory bowel given  

[03:49] kefir showed a decrease in inflammatory markers.  They also experienced reduced bloating which is   typical in inflammatory bowel and they reported a  subjective improvement in their well-being. These  

[04:01] results are really interesting because it's  a common idea on social media that dairy is   inflammatory. And if you have a specific condition  like an allergy or some forms of intolerance,   sure. Otherwise, we don't see that. And  particularly with fermented dairy, we even  

[04:15] see the opposite, an anti-inflammatory effect.  And this is a pattern. Foods that influencers   insist on social media are inflammatory almost  never are when you look at the actual scientific   evidence. Other common ones are all grains are  inflammatory and seed oils are inflammatory and  

[04:32] none of it is factual. Inflammatory has really  become a buzzword on social media to scare people   away from eating a certain food. Okay. Another  way to harness the power of our microbiome is  

[04:44] to feed it. So this is where prebiotics come in.  Prebiotics are foods that feed the microbiome,   and oats and barley are two examples that lead to  the production of butyrate by our gut bugs. Rye  

[04:58] is another example and legumes which we already  talked about also have this function. Another   powerful anti-inflammatory player are resolvins.  Resolvins are lipid mediators that regulate the  

[05:11] function of inflammatory cells like neutrophils  and macrophages. And resolvins also promote the   resolution of inflammation, they end it. And  protectins are another important player. They  

[05:24] help the body repair damaged tissue. They clear  away inflammatory debris and they also help the   body fight infections. Protectins and resolvins  are made in our body from omega-3s like EPA and  

[05:37] DHA. Good sources of these fats include oily fish  like salmon, sardines, anchovies. Seaweed is also   a good source. In fact, that's where the fish  get it, and also seafood like muscles or shrimp.  

[05:52] A 2021 randomized clinical trial published in  Italy found that a diet rich in oily fish improved   subclinical inflammation including lowering the  inflammatory markers high sensitivity C reactive  

[06:05] protein, IL6 and IL17. Okay, we're going to look  at some great natural supplements in a second, but   one last nutrient that's really potent at fighting  inflammation are catechins. Catechins are a type  

[06:18] of flavonoid with potent antioxidant effect.  And catechins can be found in green tea leaves,   cherries, cocoa has catechins as well. And berries  are another good source. And the way catechins  

[06:32] fight inflammation is by blocking key inflammatory  pathways like NfkB that normally inhibit   antioxidant enzymes and stimulate inflammatory  cytokines. Several trials have shown that eating  

[06:46] berries helps lower some inflammatory markers  like tumor necrosis factor alpha. And finally,   if you need an extra boost, here's a couple of  natural supplements that show a really promising   effect. Curcumin supplements have been shown in  randomized trials to help lower inflammation.  

[07:02] Garlic supplements like AGE, aged garlic extract,  have been shown in randomized trial to lower   inflammatory markers as well, with the best doses  being between two and 2.4. four grams a day of AGE  

[07:16] and some of the strongest results interestingly  are for something called propolis supplements.   So propolis is a resin produced by honeybees and  meta analyses of trials have shown substantial  

[07:29] reductions of interleukin 6, C reactive protein  and tumor necrosis factor alpha with propolis   supplements. Inflammation contributes to plaque  buildup in our arteries. And we covered the  

[07:42] best foods to shrink plaque size in this previous  video. So check it out and I'll see you in there.