All swell that ends well

Here’s a list of anti-inflammatory foods you can eat

Written by: Cheshire Que

Ever wondered what causes swelling after twisting an ankle or getting a nasty wound? Inflammation. It is the body’s normal response to an injury or illness.

Is inflammation beneficial or not? I would say both.

 Think of your immune system as a military defense system that combats “intruders” like viruses and bacteria. An injury is an assault wherein the immune system responds by releasing pro-inflammatory compounds that will facilitate the healing process. When the “intruders” are captured and all threats are put under control, that is the time when inflammation eases. This type of acute inflammation is a positive thing.


When then is inflammation bad? When the defense system fails and pro-inflammatory compounds (military defense system) circulate the body, attacking normal body cells in the absence of “intruders.” This is called chronic inflammation. Thus, it has nothing to do with cuts or wounds but is associated to chronic illnesses like rheumatoid arthritis, psoriasis, heart disease, diabetes, Crohn’s disease, and Alzheimer’s.

There are, however, modifiable factors like smoking, drinking alcohol, use of recreational drugs, and diet that can trigger or heighten inflammatory response in the body. Overexposure to these triggering factors causes the immune system to “switch off” the immune response causing chronic inflammation.

Certain foods turn on inflammatory processes. These foods contain saturated and trans fats, refined sugars, artificial colors and flavors, preservatives, and high fructose corn syrup mostly found in processed, instant, and fast food. Limit intake of such food and try to eat more stuff that is homecooked, fresh, and whole.

Here are foods that are considered anti-inflammatory.

– Cinnamon

– Tea

– Berries

– Onions

– Garlic

– Cayenne pepper

– Turmeric

– Ginger

– Tomatoes and tomato products

– Watermelon

– Grapes

– Broccoli and other cruciferous vegetables

– Omega – 3 from fatty fishes, nuts, oats

– Probiotics from yogurt, kefir, fermented drinks, aged cheeses, and fermented food (kimchi, miso)

– Herbs and spices

Keep your immune system healthy to prevent the development of serious and debilitating medical conditions. It is also recommended to have your vitamin D level assessed. This vitamin is considered a hormone. It plays a big role in regulating the immune system. / / Instagram: @cheshirequerdn