This article was first shared in the July edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.
Inflammation is a natural response by your immune system to fight off infections and heal injuries.
But, when inflammation is sustained, it can lead to various health issues, including heart disease, arthritis, and even certain cancers.
The foods we eat can play a significant role in managing and reducing inflammation.
This July, we’ll explore how you can combat inflammation by incorporating delicious and nutritious seasonal produce into your diet.
There's no easier time than summer to take advantage of these abundant, fresh, nutrient-packed foods.
Understanding inflammation
Inflammation is your body's way of protecting itself against harm.
Acute inflammation is a short-term response to injury or infection, characterised by redness, swelling, and pain.
On the other hand, chronic inflammation persists over time and can result from factors like poor diet (e.g. ultraprocessed foods, trans fats), stress, not moving or exercising enough, smoking and exposure to environmental toxins.
Chronic inflammation is particularly concerning in midlife as it contributes to various age-related diseases.
If you're feeling persistently fatigued or experiencing joint pain, digestive issues, skin problems, frequent infections, weight changes, mood swings, brain fog or headaches, these are signs that you may be experiencing chronic inflammation.
Anti-inflammatory nutrients
Certain nutrients are known for their anti-inflammatory and immune-boosting properties and can help mitigate the effects of chronic inflammation.
These include:
Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s help to reduce inflammation by inhibiting the production of pro-inflammatory molecules and promoting the formation of anti-inflammatory ones.
Antioxidants: Vitamins A, C, and E, along with polyphenols found in fruits and vegetables, protect the body from oxidative stress (damage caused by free radicals – unstable molecules that can damage cells).
Fibre: Promotes gut health, which is crucial for a well-functioning immune system.
Seasonal foods to fight inflammation
Summer offers an abundance of fresh, seasonal foods that are packed with anti-inflammatory nutrients.
Here are some top picks to include in your diet:
Berries (strawberries, blueberries, raspberries) and cherries: Rich in antioxidants, including anthocyanins, which give them their colour, and fibre.
Tomatoes: High in lycopene, a powerful antioxidant.
Radishes: High in vitamin C and other antioxidants.
Leafy greens (spinach, kale): Packed with vitamins A and C, and various other antioxidants.
Courgettes: Rich in vitamins A and C, and fibre.
Broad beans: Rich vitamins A and C and fibre.
Beetroot: Contains betalains and fibre.
Fatty fish (salmon, mackerel): Excellent sources of omega-3 fatty acids.
By incorporating these seasonal foods into your diet, you can help combat chronic inflammation and support your overall health.
Focus on variety and enjoy the natural flavours and benefits these seasonal foods have to offer!
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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