The best anti-inflammatory foods to try this spring, according to an expert

Knowing the best anti-inflammatory foods to eat in spring is essential to counteract the increase in inflammation that can happen this time of year. Thanks to recent scientific advances, inflammation, particularly low-grade inflammation, is considered in numerous studies to be one of the main causes of many chronic diseases and is referred to by doctors and experts as a real threat to health and longevity. Several factors can promote chronic low-grade inflammation, like your age, smoking, a sedentary lifestyle, city smog, and stress. But it is mainly what we put on our plates every day – and how much of it – that plays a crucial role. To find the best anti-inflammatory foods to consume in spring, La Cucina Italiana interviewed Dr. Andrea Grieco, a physician considered one of the leading experts on diseases related to chronic inflammation, who addresses the topic of inflammation in his new book, The Lies That Make Us Sick.

What is inflammation?

“Inflammation is an immune system response to bacterial, viral, fungal or protozoal aggression,” says Andrea Grieco. “It can also be a reaction to the presence of toxic substances, such as pollutants, or a repair mechanism for damaged tissues. Different, however, is chronic silent, low-grade inflammation. In this case we are talking about persistent immune activity. So if acute inflammation is a protective response to injury or infection, low-grade inflammation that persists over time is a real threat to health because it damages cells and tissues,” the expert says. “In Italy, it is estimated that inflammation causes about 600,000 deaths a year. It means that millions of Italians suffer from it without being fully aware of it, underestimating so many seemingly ‘non-serious’ symptoms such as fatigue, widespread pain with no apparent cause, sleep disturbances, palpitations, unstable mood and ignoring that they have a higher risk of suffering from allergies, reproductive system disorders, skin disorders, joint problems, hormonal imbalances and even autoimmune and neurodegenerative diseases. But there is more,” adds Andrea Grieco. “According to the most recent studies, inflammation can promote the onset of diseases that are currently among the leading causes of early mortality, including cardiovascular, cancer, and metabolic diseases, such as type 2 diabetes.”

Why it’s important to fight inflammation in spring

“In spring, the body can be particularly inflamed, following the lifestyle followed in winter,” explains Andrea. “Excessive eating, a sedentary lifestyle, and drinking alcohol are among the main causes of latent inflammation that drags into the new season. To make matters worse, the increase in pollen and allergens in the air also intervenes in spring, which can intensify the body’s inflammatory responses, especially in those who are predisposed to allergic reactions or suffer from respiratory disorders.”

The best anti-inflammatory foods for spring

What are the best spring foods against inflammation? “Vegetables, greens, and sprouts, which mitigate oxidative damage and the inflammatory response,” answers Andrea Grieco. “Among the foods to bring to the table in spring to fight inflammation are undoubtedly leafy greens such as arugula, spinach, chard, chicory and many other varieties of the period. And, again, asparagus and artichokes, which are rich in polyphenols. All these foods are low in glucose and high in anti-inflammatory nutrients including antioxidants that help neutralise free radicals, fibre, which nourishes ‘good’ gut bacteria, stimulating the production of fatty acids with an anti-inflammatory effect, and many other biologically active substances that can improve immune function.”

Foods to avoid to reduce inflammation

“Among the pro-inflammatory foods to reduce at the table are those rich in starches. Therefore, it is best to limit the consumption of foods such as pasta, bread, baked goods and those rich in refined sugars, including sugar, sweets, cookies and many other packaged products that are often widely consumed on daily menus. The excessive presence of these foods in the diet promotes excessive production of acids, mostly generated by glycolysis, which the body cannot dispose of effectively. The result is a constant activation of the immune system, particularly macrophages, which unsuccessfully try to “clean up” the extracellular matrix,” says Andrea Grieco. “Beware also of gorging on fruits, juices and freshly squeezed juices and overdoing foods rich in protein such as meat and its derivatives: they stimulate insulin production, further promoting chronic silent low-grade inflammation.”

This article originally featured on lacucinaitaliana.it