
By Franziska Spritzler, RD, CDE
Inflammation can be both good and bad.
On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease.
Stress, inflammatory foods, and low activity levels can make this risk even greater.
However, studies demonstrate that some foods can fight inflammation.
Here are 13 anti-inflammatory foods.
1. Berries
Berries are small fruits that are packed with fiber, vitamins, and minerals.
Although dozens of varieties exist, some of the most common include:
- strawberries
- blueberries
- raspberries
- blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.
Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.
In one study, men who consumed blueberries every day produced significantly more NK cells than men who did not.
In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.
Summary
Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease.
2. Fatty Fish
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
- salmon
- sardines
- herring
- mackerel
- anchovies
EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease.
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.
In clinical studies, people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP).
However, in another study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers, compared with those who received a placebo.
Summary
Fatty fish boast high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
3. Broccoli
Broccoli is extremely nutritious.
It's a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.
Summary
Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
4. Avocados
Avocados may be one of the few supposed superfoods worthy of the title.
They're packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.
In addition, one compound in avocados may reduce inflammation in young skin cells.
In one study, when people consumed a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6 than participants who ate the hamburger alone.
Summary
Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.
5. Green Tea
You've probably heard that green tea is one of the healthiest beverages you can drink.
It reduces your risk of heart disease, cancer, Alzheimer's disease, obesity, and other conditions.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
You can buy green tea in most stores or online.
Summary
Green tea's high EGCG content reduces inflammation and safeguards your cells from damage that can lead to disease.
6. Peppers
Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.
Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease.
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.
Summary
Chili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid, and other antioxidants with strong anti-inflammatory effects.
7. Mushrooms
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake.
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.
They also contain phenols and other antioxidants that provide anti-inflammatory protection.
A special type of mushroom called lion's mane may potentially reduce low-grade, obesity-related inflammation.
However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked.
Summary
Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.
8. Grapes
Grapes contain anthocyanins, which reduce inflammation.
In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer's, and eye disorders.
Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.
In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB.
What's more, their levels of adiponectin increased. Low levels are associated with weight gain and an increased risk of cancer.
Summary
Several plant compounds in grapes, such as resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.
9. Turmeric
Turmeric is a spice with a strong, earthy flavor that's often used in curries and other Indian dishes.
It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient.
Turmeric reduces inflammation related to arthritis, diabetes, and other diseases.
In fact, consuming 1 gram of curcumin daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome.
However, it may be hard to get enough curcumin to experience a noticeable effect from turmeric alone.
In one study, women with excess weight who took 2.8 grams of turmeric per day showed no improvement in inflammatory markers.
Taking supplements containing isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000%.
If you're interested in using turmeric in cooking, you can find it in most grocery stores or online.
Summary
Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin.
10. Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest fats you can eat.
It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.
In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 ml) of olive oil daily.
The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen.
Keep in mind that extra virgin olive oil offers greater anti-inflammatory benefits than those provided by more refined olive oils.
It's easy to find extra virgin olive oil in your local grocery store, but you can also buy it online.
Summary
Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer, and other serious health conditions.
11. Dark Chocolate and Cocoa
Dark chocolate is delicious, rich, and satisfying.
It's also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging.
Flavanols are responsible for chocolate's anti-inflammatory effects and keep the endothelial cells that line your arteries healthy.
In one study, smokers experienced significant improvements in endothelial function within 2 hours of eating high-flavonol chocolate.
However, make sure to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap the anti-inflammatory benefits.
If you forgot to grab this treat on your last run to the store, you can always buy it online.
Summary
Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases.
12. Tomatoes
The tomato is a nutritional powerhouse.
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties.
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
One study determined that drinking tomato juice significantly decreased inflammatory markers in women with excess weight — but not those with obesity.
Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb.
That's because lycopene is a carotenoid, a nutrient that's better absorbed with a source of fat.
Summary
Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.
13. Cherries
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation.
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
In one study, when people consumed 280 grams of cherries per day for 1 month, their levels of the inflammatory marker CRP decreased and stayed low for 28 days after they stopped eating cherries.
Summary
Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.
The Bottom Line
Even low levels of inflammation on a chronic basis can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you combat inflammation and reduce your risk of illness.
Reposted with permission from Healthline.
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The Science Behind Frozen Wind Turbines – and How to Keep Them Spinning Through the Winter
By Hui Hu
Winter is supposed to be the best season for wind power – the winds are stronger, and since air density increases as the temperature drops, more force is pushing on the blades. But winter also comes with a problem: freezing weather.
Comparing rime ice and glaze ice shows how each changes the texture of the blade. Gao, Liu and Hu, 2021, CC BY-ND
Ice buildup changes air flow around the turbine blade, which can slow it down. The top photos show ice forming after 10 minutes at different temperatures in the Wind Research Tunnel. The lower measurements show airflow separation as ice accumulates. Icing Research Tunnel of Iowa State University, CC BY-ND
How ice builds up on the tips of turbine blades. Gao, Liu and Hu, 2021, CC BY-ND
EcoWatch Daily Newsletter
While traditional investment in the ocean technology sector has been tentative, growth in Israeli maritime innovations has been exponential in the last few years, and environmental concern has come to the forefront.
theDOCK aims to innovate the Israeli maritime sector. Pexels
<p>The UN hopes that new investments in ocean science and technology will help turn the tide for the oceans. As such, this year kicked off the <a href="https://www.oceandecade.org/" target="_blank" rel="noopener noreferrer">United Nations Decade of Ocean Science for Sustainable Development (2021-2030)</a> to galvanize massive support for the blue economy.</p><p>According to the World Bank, the blue economy is the "sustainable use of ocean resources for economic growth, improved livelihoods, and jobs while preserving the health of ocean ecosystem," <a href="https://www.sciencedirect.com/science/article/pii/S0160412019338255#b0245" target="_blank" rel="noopener noreferrer">Science Direct</a> reported. It represents this new sector for investments and innovations that work in tandem with the oceans rather than in exploitation of them.</p><p>As recently as Aug. 2020, <a href="https://www.reutersevents.com/sustainability/esg-investors-slow-make-waves-25tn-ocean-economy" target="_blank" rel="noopener noreferrer">Reuters</a> noted that ESG Investors, those looking to invest in opportunities that have a positive impact in environmental, social and governance (ESG) issues, have been interested in "blue finance" but slow to invest.</p><p>"It is a hugely under-invested economic opportunity that is crucial to the way we have to address living on one planet," Simon Dent, director of blue investments at Mirova Natural Capital, told Reuters.</p><p>Even with slow investment, the blue economy is still expected to expand at twice the rate of the mainstream economy by 2030, Reuters reported. It already contributes $2.5tn a year in economic output, the report noted.</p><p>Current, upward <a href="https://www.ecowatch.com/-innovation-blue-economy-2646147405.html" target="_self">shifts in blue economy investments are being driven by innovation</a>, a trend the UN hopes will continue globally for the benefit of all oceans and people.</p><p>In Israel, this push has successfully translated into investment in and innovation of global ports, shipping, logistics and offshore sectors. The "Startup Nation," as Israel is often called, has seen its maritime tech ecosystem grow "significantly" in recent years and expects that growth to "accelerate dramatically," <a href="https://itrade.gov.il/belgium-english/how-israel-is-becoming-a-port-of-call-for-maritime-innovation/" target="_blank" rel="noopener noreferrer">iTrade</a> reported.</p><p>Driving this wave of momentum has been rising Israeli venture capital hub <a href="https://www.thedockinnovation.com/" target="_blank" rel="noopener noreferrer">theDOCK</a>. Founded by Israeli Navy veterans in 2017, theDOCK works with early-stage companies in the maritime space to bring their solutions to market. The hub's pioneering efforts ignited Israel's maritime technology sector, and now, with their new fund, theDOCK is motivating these high-tech solutions to also address ESG criteria.</p><p>"While ESG has always been on theDOCK's agenda, this theme has become even more of a priority," Nir Gartzman, theDOCK's managing partner, told EcoWatch. "80 percent of the startups in our portfolio (for theDOCK's Navigator II fund) will have a primary or secondary contribution to environmental, social and governance (ESG) criteria."</p><p>In a company presentation, theDOCK called contribution to the ESG agenda a "hot discussion topic" for traditional players in the space and their boards, many of whom are looking to adopt new technologies with a positive impact on the planet. The focus is on reducing carbon emissions and protecting the environment, the presentation outlines. As such, theDOCK also explicitly screens candidate investments by ESG criteria as well.</p><p>Within the maritime space, environmental innovations could include measures like increased fuel and energy efficiency, better monitoring of potential pollution sources, improved waste and air emissions management and processing of marine debris/trash into reusable materials, theDOCK's presentation noted.</p>theDOCK team includes (left to right) Michal Hendel-Sufa, Head of Alliances, Noa Schuman, CMO, Nir Gartzman, Co-Founder & Managing Partner, and Hannan Carmeli, Co-Founder & Managing Partner. Dudu Koren
<p>theDOCK's own portfolio includes companies like Orca AI, which uses an intelligent collision avoidance system to reduce the probability of oil or fuel spills, AiDock, which eliminates the use of paper by automating the customs clearance process, and DockTech, which uses depth "crowdsourcing" data to map riverbeds in real-time and optimize cargo loading, thereby reducing trips and fuel usage while also avoiding groundings.</p><p>"Oceans are a big opportunity primarily because they are just that – big!" theDOCK's Chief Marketing Officer Noa Schuman summarized. "As such, the magnitude of their criticality to the global ecosystem, the magnitude of pollution risk and the steps needed to overcome those challenges – are all huge."</p><p>There is hope that this wave of interest and investment in environmentally-positive maritime technologies will accelerate the blue economy and ESG investing even further, in Israel and beyond.</p>- 14 Countries Commit to Ocean Sustainability Initiative - EcoWatch ›
- These 11 Innovations Are Protecting Ocean Life - EcoWatch ›
- How Innovation Is Driving the Blue Economy - EcoWatch ›
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