Anti-inflammatory foods: These 10 can help

With anti-inflammatory foods, you eat yourself healthy. These eight foods, from acerola to cinnamon, should be on your menu more often.

Nature’s medicine cabinet offers a whole range of anti-inflammatory foods. With the vegetables, fruits, and spices presented, you can put together a healthy meal plan.

In general, vegetables, fruit, and spices are part of a balanced diet. But there are also some with very special healing powers. They intervene directly in regulating the processes in the body, which lead, for example, to chronic inflammation.

1-2) Anti-inflammatory foods: onions and garlic

 

Garlic and onions are anti-inflammatory foods that were already appreciated by healers in ancient times. The pungent tubers provide a healthy spice in meals, but they are actually also indispensable in the medicine cabinet.

According to Onmeda, garlic and onions prevent bacterial or fungal infections from spreading. The sulfur-containing plant substance allicin is responsible for this. This is also the substance that brings tears to your eyes when you peel onions and is responsible for the typical garlic smell. If you use garlic or onions, add fresh parsley as well. It provides fresh breath.

Netdoktor lists various ailments for which garlic and onions can support healing:

• Cold and cough
• Middle ear infections
• Insect bites as well as small wounds and burns
• Externally, garlic is effective against nail fungus

Curd compresses: home remedies for pain and inflammation

This is how you benefit from the effect:

Garlic water
For sore throats: Garlic water provides first aid for a sore throat. Gargle with garlic water several times a day at the first sign of a throat infection. How to make the gargle solution:

• Boil water, enough for a glass of water.
• Peel a clove of garlic and score it a few times all over with a sharp knife.
• Put the clove in the glass and pour the hot water over it.
• Remove the garlic from the water once it has cooled. Now you can gargle with the solution.

Onion juice:

As a cough syrup:
You can make an effective juice against coughs from onions and honey. All you need to do is let a finely chopped onion soak in honey. You take the resulting juice by the spoonful like a cough syrup.

For earaches: The onion also works for ear infections.
Heat some finely chopped onion for an onion bag in a water bath and hold it to the inflamed ear.

Garlic for the heart
Scientific research is mainly interested in the effect of allicin in garlic. Allicin is said to thin the blood and thus prevent deposits in the blood vessels. It can be a healthy remedy for heart patients. While the anti-inflammatory effect of allicin is widely accepted, it is rarely proven by studies.

3) Anti-inflammatory foods: cabbage

Cabbage has more to offer than you might think: It rightfully belongs to the group of anti-inflammatory foods. The NDR reports that almost all types of cabbage, from kale to Brussels sprouts to broccoli, are rich in vitamin C – often more than lemons and oranges.

Especially in winter, cabbage is the right local superfood to strengthen the immune system. This way, colds don’t even stand a chance.

White cabbage has extra healing ingredients. A study confirmed that freshly squeezed white cabbage juice helps with inflamed stomach lining. According to the study, the ulcers healed in a third of the usual average time.
By the way, sauerkraut, i.e., fermented white cabbage, has another effect. The fermented vegetables are rich in good probiotic bacteria that keep your intestinal flora healthy.
Sauerkraut has been handed down as a remedy for the deficiency disease scurvy. In earlier centuries, sauerkraut stored in barrels was often the only way for sailors to get vitamin C on board.

4) Anti-inflammatory foods: purslane

The small, inconspicuous purslane herb is a real powerhouse among anti-inflammatory foods. According to the NDR, purslane contains:

• Vitamin C as well as vitamin A and vitamin E: The vitamins protect the cells and support the immune system.
• Omega-3 fatty acids: They make purslane a particularly effective anti-inflammatory, as they intervene directly in the body and inhibit the inflammatory process.
• Magnesium, zinc, and numerous flavonoids and mucilage.

Medlexi reports that purslane can help with the following inflammations:

• Inflamed gums – even in ancient times, purslane was valued as a means of oral hygiene.
• With its combination of mucilage and vitamins, the herb is particularly well tolerated by gastrointestinal diseases or coughs.
• It is used in folk medicine for febrile infections.

Medical studies confirm the positive effects of flavonoids on inflammation. Researchers see various possibilities for how purslane could act as a natural anti-inflammatory in the future, for example in tumor therapy.

Purslane is almost forgotten today but was an important local source of vitamins in earlier times. The purslane, also called summer purslane (Portulaca oleracea), is very undemanding and grows on sandy soils. You can plant it in your garden or on the balcony in a sunny spot.

You should eat purslane fresh and raw. You can use both the fleshy leaves and the tender stems. Finely chopped, they enhance herb quark, bread, or salad.

5-6) Anti-inflammatory foods: cranberries and acerola

It has long been clear that vitamin C is healthy – and that it is not only found in lemons. Cranberries and acerola fruits are rich in vitamin C and are thus anti-inflammatory foods that belong on a healthy menu.

Cranberries
They are the European relatives of the American cranberry and just as effective – but they do not have the long climate-impacting transport routes behind them.
Netdoktor explains that in addition to vitamin C, cranberries also contain highly effective plant substances against bladder infections. (By the way, the active ingredient is also found in domestic blueberries.)
Cranberries and cranberry juice have also long been a well-known remedy for bladder infections in folk medicine. After a few glasses of juice, the urge to urinate should subside and the infection heal.

Acerola fruits
A study examined cold-pressed juices from various fruits with high vitamin C content, including the acerola fruit.

Plant substances such as polyphenols support vitamin C.
A glass of fruity acerola juice is said to help with the flu. In winter, acerola is said to prevent colds. You can drink a glass of acerola juice regularly or sprinkle the dried fruit over your cereal.

Make sure to buy high-quality cranberries or acerola. Pure fruit juices or dried fruits in organic quality can be found at health food stores or organic markets.

7) Anti-inflammatory foods: sea buckthorn

Sea buckthorn also belongs to the list of anti-inflammatory foods. The orange-red berries are a real cocktail of healthy active ingredients.

Together, they work against inflammation:

• Vitamin C – supports the immune system in case of infections.
• Unsaturated fatty acids – they are particularly well tolerated by the skin and are contained in sea buckthorn oil.
• Flavonoids – which also have an antioxidant effect.

A study focused specifically on the flavonoids in sea buckthorn. They act directly on the messenger substances with which the body triggers inflammation processes. Research suggests that sea buckthorn may help with inflammation in the nervous system. Such inflammations are seen in conditions like migraines, as well as Alzheimer’s and Parkinson’s.

The Apotheken-Umschau states that the vitamin C content in sea buckthorn is ten times higher than in lemons or oranges. According to the German Society for Nutrition, the daily vitamin C requirement for adults is 110 milligrams. Therefore, about four milliliters of sea buckthorn juice, or roughly one tablespoon per day, is enough.

The tart, sour taste of sea buckthorn juice goes well with muesli or adds a new flavor to waffles or pancakes.

Sea buckthorn grows in Germany, sometimes even wild in the coastal regions of northern Germany. However, you can also plant it in your garden.

By the way, it is often said that sea buckthorn contains vitamin B12 and is therefore a good B12 source for vegans. However, according to the Consumer Center, there is no evidence that plant-based vitamin B12 is usable by the human body. They point out that vegans should meet their vitamin B12 needs through supplements.

8) Anti-inflammatory foods – olive oil

Olive oil is healthy and another anti-inflammatory food. It consists of a mix of unsaturated and saturated fatty acids. Particularly effective against inflammation are oleic acid and its chemical compounds, which also have strong antioxidant properties.

One study confirmed the anti-inflammatory effect of oleic acid.
Another study suggests that the chemical compounds from oleic acid could be a natural alternative to drugs such as ibuprofen, which chemically inhibit inflammation.

Olive oil is, alongside a lot of vegetables, fruit, and nuts, one of the building blocks of the Mediterranean diet, which is said to protect better against chronic inflammation and heart attacks than modern diets.

9) Anti-inflammatory foods: cinnamon

Cinnamon is a spice among the anti-inflammatory foods. It not only tastes great in Christmas cookies but is also said to help against chronic inflammation – for example, in arthritis or osteoarthritis, which often develops from arthritis.

In arthritis (rheumatoid arthritis), research found that cinnamon improved the symptoms of inflamed joints. The patients had less pain. According to the study, cinnamon directly intervenes in the processes in the body that trigger inflammation. The level of messenger substances in the blood demonstrably decreased after the patients had taken cinnamon capsules several times a day.
The messenger substances not only trigger the disease-causing processes in arthritis but are generally involved in all inflammations.
So, you can do something good for yourself if you have a cold or bronchitis and drink hot herbal tea with honey and cinnamon.

Tip for coffee lovers: Another study recommends drinking coffee with cinnamon. The coffee enhances the effect of cinnamon. In combination, cinnamon works more strongly as an antioxidant and inhibits inflammation processes in the body.

As a change from filter coffee or espresso, you can make a real Turkish coffee. Spices like cinnamon are traditionally included when enjoying this type of coffee.

10) Anti-inflammatory foods: turmeric

Turmeric gives curry powder its typical yellow-orange color and is an anti-inflammatory food. The pigment in the turmeric plant’s root contains the anti-inflammatory plant compound curcumin.

One study looked at the anti-inflammatory effect of curcumin on arthritis.
The Apotheken-Umschau reports that researchers are investigating the many possibilities of curcumin in medicine. In the laboratory, they achieved success against chronic inflammation of the colon mucosa (ulcerative colitis).

Experts in the Apotheken-Umschau further explain that the effect of curcumin has been proven in the laboratory. However, reliable studies are still lacking regarding whether the human body can absorb enough curcumin.

Important: Curcumin relies on oil to dissolve its active ingredients and pass through the intestinal wall into the body. The effect of curcumin in capsule form as a supplement seems questionable. The traditional use as a kitchen spice is said to be more promising. The body can absorb curcumin better when the spice is fried in oil.

The mentioned anti-inflammatory foods can help alleviate, fight, or prevent inflammation and infections. However, they cannot replace a doctor or medication in the case of a serious illness.

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