Inflammation is a natural part of the body’s healing process. It’s our body’s defense mechanism, helping to repair damaged cells and ward off infections. However, not all inflammation is beneficial. There are two main types of inflammation: acute and chronic.
Acute inflammation is short-term and arises in response to injury or infection. You might notice redness, swelling, or pain after twisting an ankle or getting a cut. This type of inflammation helps the body recover and usually subsides after the healing process concludes.
Chronic inflammation, on the other hand, is long-lasting and can persist for months or even years. It is often triggered by factors like poor diet, stress, lack of exercise, or ongoing exposure to toxins. Unlike acute inflammation, chronic inflammation doesn’t aid the body—it harms it. Left unchecked, it can contribute to serious health conditions like heart disease, diabetes, arthritis, and even cancer.
Chronic Inflammation and Pain
Chronic inflammation can present as persistent pain in several ways and through a variety of mechanisms, including the release of inflammatory chemicals that sensitize nerves, muscle stiffness and soreness, joint pain and swelling, and generalized body pain.
Chronic inflammation can cause the central nervous system to become more sensitive to pain, a phenomenon known as central sensitization. Prolonged inflammation leads to changes in how the nervous system processes pain signals, making it more responsive to pain and less able to filter out irrelevant pain signals. This means that normally non painful activities, can be perceived as painful.
Antioxidants, Free Radicals, and Inflammation at the Cellular Level
To understand how to combat inflammation with food, we first need to explore the role of free radicals and antioxidants.
Free radicals are unstable molecules that form in the body. They are a byproduct of several normal bodily processes including: digestion of food, exercise, producing energy in the cells, the immune response, detoxification by the liver, and normal cell turnover within the body. In addition to these internal processes, external factors like pollution, radiation, cigarette smoke, and UV exposure can also increase free radical production in the body.
Free radicals are atoms or molecules with unpaired electrons. Electrons naturally come in pairs, so unpaired electrons make these molecules highly reactive. Free radicals seek to stabilize themselves by stealing electrons from nearby molecules. This process is called oxidation. When free radicals attack the body’s cellular components, they cause damage. This cellular damage triggers a cascade of inflammatory responses. This ongoing inflammation can cause further tissue damage, disrupting normal cell function, and contribute to diseases such as arthritis, cardiovascular disease, and cancer.
This is where antioxidants come in. Antioxidant molecules donate electrons to free radicals without becoming unstable themselves. By donating an electron, antioxidants effectively neutralize free radicals, converting them into stable, non-reactive forms. This electron donation halts the chain reaction of free radical damage, thus protecting cellular structures and reducing oxidative stress. By stabilizing free radicals and preventing them from causing further harm, antioxidants play a crucial role in maintaining cellular health and mitigating inflammation.
Foods That Contain Antioxidants
The ORAC (Oxygen Radical Absorbance Capacity) score measures the antioxidant capacity of foods. While ORAC scores can vary depending on the source and preparation methods, here is a general list of foods ranked from the highest to the lowest ORAC scores based on available data:
1. Spices and Herbs
- Cloves: 314,446
- Cinnamon: 267,536
- Turmeric: 159,277
- Oregano: 200,129
2. Berries
- Blueberries: 9,621
- Blackberries: 5,905
- Raspberries: 4,882
- Strawberries: 3,577
3. Nuts and Seeds
- Walnuts: 13,541
- Pecans: 17,940
- Chia Seeds: 4,235
4. Vegetables
- Kale: 1,770
- Spinach: 1,513
- Brussels Sprouts: 1,390
- Red Cabbage: 1,328
5. Fruits
- Apples: 2,568
- Grapes: 1,659
- Oranges: 1,445
- Pears: 1,019
6. Beans
- Kidney Beans: 8,606
- Black Beans: 8,616
- Pinto Beans: 6,812
7. Tea
- Green Tea: 1,253
- Black Tea: 1,037
8. Other Foods
- Red Wine: 1,750 (Note: Alcohol should be consumed in moderation)
- Dark Chocolate (70-85% cacao): 20,816
These scores are approximate and can vary. For the most accurate information, it's good to check the specific ORAC values for the exact variety and preparation of the food you’re interested in.
Where’s the Beef?
While meats generally have lower ORAC scores compared to fruits and vegetables, some types do contain antioxidants. Here’s a general ranking of meat products from those with the most to the least antioxidants based on available data and studies:
1. Turkey (particularly dark meat) - Turkey contains some antioxidants, though its levels are relatively low compared to plant-based sources.
2. Chicken (particularly dark meat) - Similar to turkey, dark meat chicken contains more antioxidants than white meat, though it still ranks low in comparison to plant-based sources.
3. Beef - Beef has a modest antioxidant content, particularly in lean cuts and organ meats like liver, which contains various nutrients with antioxidant properties.
4. Pork - Pork contains antioxidants but generally at lower levels than beef and poultry. Some cuts, like pork liver, offer slightly more antioxidants.
5. Lamb - Lamb contains antioxidants as well, but its levels are generally lower than beef and poultry.
6. Fish - Most fish, including salmon and mackerel, are not particularly high in antioxidants compared to meats, though they do contain beneficial nutrients like omega-3 fatty acids that support overall health.
7. Processed Meats (e.g., bacon, sausages, deli meats) - Processed meats often have reduced antioxidant content and may contain compounds that could have pro-oxidant effects.
So, Are Carnivore and Keto Diets Bad?
Carnivore and ketogenic diets can still help decrease inflammation despite meat's lower antioxidant content due to several factors related to their overall dietary approach and the exclusion of pro-inflammatory foods.
Both carnivore and ketogenic diets eliminate or severely restrict the intake of foods that are known to promote inflammation, such as refined sugars, processed foods, and certain types of vegetable oils. These diets focus on whole, nutrient-dense animal products and low-carb, high-fat foods, which can help reduce the overall inflammatory burden on the body. By avoiding these pro-inflammatory foods, the diets indirectly reduce the potential for oxidative stress and inflammation.
The ketogenic diet, characterized by high fat and low carbohydrate intake, may help improve metabolic health by reducing blood sugar levels and insulin resistance. Lower blood sugar levels can lead to reduced production of advanced glycation end products (AGEs) and other inflammatory markers. Similarly, the carnivore diet, which excludes carbohydrates entirely, also minimizes blood sugar fluctuations and reduces insulin levels, contributing to lower inflammation.
Animal-based diets, particularly those including fatty fish or grass-fed meats, provide essential omega-3 fatty acids such as EPA and DHA. Omega-3s have well-documented anti-inflammatory effects, helping to balance the inflammatory response in the body. These fatty acids can counteract the pro-inflammatory effects of omega-6 fatty acids found in many processed and seed oils.
While meat and animal products are lower in antioxidants compared to fruits and vegetables, carnivore and ketogenic diets can still help decrease inflammation through their elimination of pro-inflammatory foods, improvement in metabolic health, and provision of beneficial omega-3 fatty acids. The overall effect is a reduction in systemic inflammation, demonstrating that dietary approaches can be effective even in the absence of high-antioxidant foods.
Are there any particular diets I should follow?
Several diets have been studied for their potential to reduce inflammation, with many showing positive effects on inflammatory markers. Here are some of the more researched diets and the markers of inflammation they were found to impact.
1. Mediterranean Diet: A study published in The American Journal of Clinical Nutrition found that adherence to the Mediterranean diet was associated with lower levels of CRP and IL-6, indicating reduced systemic inflammation. The diet’s high content of fruits, vegetables, olive oil, and omega-3 fatty acids is thought to be responsible for its anti-inflammatory effects .
2. DASH Diet (Dietary Approaches to Stop Hypertension): The DASH diet, rich in fruits, vegetables, and low-fat dairy products, was shown to reduce CRP and IL-6 in a study published in the Journal of the American College of Cardiology. This diet is often recommended to lower blood pressure but has also been linked to reduced inflammation .
3. Anti-inflammatory Diet (Whole Foods-Based): A study in The Journal of Nutrition found that a diet emphasizing whole grains, fruits, vegetables, and healthy fats (similar to the Mediterranean diet) lowered CRP and fibrinogen levels. Additionally, reducing processed foods and refined carbohydrates was shown to decrease SAA, another inflammatory marker .
4. Plant-based Diets: A randomized controlled trial published in Nutrients demonstrated that a plant-based diet rich in whole grains, legumes, fruits, and vegetables significantly lowered CRP levels over a 12-week period. The diet was high in fiber and antioxidants, which are believed to contribute to its anti-inflammatory effects .
5. Low-Carbohydrate Diet: Low-carbohydrate diets, particularly those rich in unsaturated fats, were found to reduce CRP and IL-6 levels, as reported in a study published in The Journal of Nutrition. The reduction in inflammatory markers was greater when participants consumed a low-carb diet with a higher proportion of omega-3 fatty acids .
These studies collectively highlight the importance of diets rich in whole, unprocessed foods and healthy fats in reducing chronic inflammation.
Processed Foods Are Robbed of Their Antioxidants
While most whole foods are packed with antioxidants, processed foods often lack these important nutrients. Processing methods such as refining, heating, and adding preservatives can strip foods of their natural antioxidants.
For example, refined grains have had their nutrient-rich outer layers removed, while sugary snacks and fried foods often contain unhealthy fats that promote inflammation. Additionally, processed foods tend to be high in additives like sugar, trans fats, and preservatives, which can further increase free radical production and contribute to chronic inflammation.
Here’s a short list of highly processed foods:
1. Sugary Cereals - Often loaded with added sugars and artificial flavors.
2. Packaged Snacks - Chips, cookies, and other snacks high in refined sugars and unhealthy fats.
3. Processed Meats - Bacon, sausages, hot dogs, and deli meats with added preservatives and sodium.
4. Sugary Beverages - Soft drinks, energy drinks, and sugary fruit juices.
5. Instant Noodles - High in sodium and artificial additives.
6. Frozen Dinners - Ready-made meals with high levels of sodium, preservatives, and unhealthy fats.
7. White Bread - Made from refined grains with little to no nutritional value.
8. Confectionery - Candy and chocolate bars with high levels of added sugars and artificial ingredients.
Can’t I Just Take a Pill?
Antioxidant supplements don't work as well as whole foods and can even be harmful. Supplements can provide high doses of antioxidants, which can disrupt the body’s natural balance. While antioxidants neutralize free radicals, an overabundance can tip the scale, leading to pro-oxidative effects, damaging cells rather than protecting them.
Whole foods contain a diverse range of antioxidants, each with unique roles. In whole foods, antioxidants like vitamins C and E work together with other compounds (such as fiber, minerals, and phytochemicals) in a synergistic way, enhancing their overall effectiveness. Isolating antioxidants in supplement form removes this natural synergy, often diminishing their efficacy. By relying on supplements, individuals miss out on these other vital nutrients.
Whole foods provide antioxidants in the right balance and quantities, ensuring that the body benefits fully without adverse effects.
Conclusion
With this knowledge, it becomes clear why nutrition experts often claim, "A healthy diet is less about what you eat, and more about what you don’t eat." Reducing inflammation through food starts with choosing a diet rich in whole, antioxidant-packed foods and minimizing processed, refined options. By making these changes, you can help your body balance free radicals, lower inflammation, decrease pain, and improve your overall health.
If you would like more information, feel free to call (304-840-2820) or stop by the office. No appointments are necessary, and consultations are free. You can also email me at DocLeviChiropractic@yahoo.com.
Yours in Health,
Dr. Levi G. Merritt, D.C., NBC-HWC, CPT
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