The cold winter months are a time when we particularly want to prevent colds. Chronic inflammatory processes in the body can often weaken our immune system over the long term, making us an easy target for infections and diseases. However, some foods can be very beneficial in preventing this from happening.

The body defends itself against harmful substances in a natural way by launching an inflammatory response. We notice inflammation in external symptoms such as reddening, pain or swelling. But, unbeknownst to us, inflammatory processes may also be frequently taking place inside the body. Inflammations must be treated as critical when they become chronic. An unhealthy diet, constant stress or even a genetic predisposition are considered to be factors that can contribute to chronic inflammatory responses. Equally, anti-inflammatory properties are attributed to certain foods.

The right diet to beat inflammation

For a strong defence system, focus on an overall balanced lifestyle with a varied diet, enough exercise and time for relaxation. Ensure that you get enough fluids by drinking at least 1.5 litres of water every day. Limit your consumption of white flour, sugar and animal fats as much as possible as they are considered to be inflammatory.

The top 5 anti-inflammatory foods

Onions and garlic

Garlic is rich in sulphides. These are phytochemicals, which have an antimicrobial and anti-inflammatory effect on the body. Garlic is therefore a great home remedy for fighting and preventing colds. The antibiotic properties of the volatile oil allicin in onions can help with earache, a sore throat or bronchitis.

Spinach

The flavonoids, vitamin C, vitamin E and minerals zinc and selenium in spinach are among the best anti-inflammatory agents, making spinach a vital part of everyone’s diet.

Spinach salad in a bowl
Picture: Spinach tastes great in salads and is effective against inflammation



Blueberries

Blueberries are a tried and trusted remedy, especially when it comes to treating inflammation in the oral cavity or throat region. Boiled, dried fruit is the ideal solution in such cases. The catechin tannins in blueberries help to repair tissue, making them suitable for treating such problems.

A smoothie with blueberries Picture: Supportive in wound healing - blueberries



Pineapple

Bromelain is the enzyme responsible for pineapple’s anti-inflammatory properties. It’s no surprise therefore that bromelain is also used as a medication for acute and chronic inflammation.

Turmeric

Spices are generally good for our health. Turmeric, also known as Indian saffron, contains curcumin, which is strongly anti-inflammatory. Among other things, curcumin helps to promote the growth of T-cells, which are crucial to helping the body fight disease.

Turmeric on a spoon Picture: Aromatic - also turmeric is an anti-inflammatory food



You can see here how a healthy diet can affect various processes in the body. To sum up, our top tip is to avail of this “edible medicine cabinet” on a daily basis.

Your Dole team