Inflammation health support

Nutrients for an anti-inflammatory diet

The following nutrients and supplements offer a broad range of anti-inflammatory benefits. 

They are contributing to reduced chronic inflammation and supporting overall health:

• PRMs (specialized pro-resolving mediators) are derived from EPA and DHA, the omega-3 fatty acids found in fish oil, marine oils and from the omega-6 fats found in certain vegetable oils. These PRMs support the body's resolution of inflammation.
  
• Fish oil is rich in omega-3 fatty acids that lower inflammation markers like TNF-α, CRP, and IL-6.
• Curcumin is a component of turmeric that modulates several pathways involved in inflammatory processes. It can inhibit key inflammatory factors such as the molecule NF-kappaB, the "activation switch" for the body's pro-inflammatory responses. Read more about curcumin here.
  
• Magnesium is associated with lower levels of inflammatory markers such as hs-CRP, IL-6, and TNF-α. In fact. Magnesium has been rated as the most anti-inflammatory dietary factor in the Dietary Inflammatory Index, which rated 42 common dietary constituents on their ability to reduce CRP levels based on human and animal experimental and observation data.
• GLA (Gamma-linolenic acid) is an omega-6 fat that has shown remarkable results in suppressing chronic inflammatory reactions.
  
• Tea polyphenols: The anti-inflammatory effects of green and black  tea are well-documented. They are known to reduce CRP and support anti-inflammatory actions in the body.
• Sesame lignans can help reduce inflammation and may also reduce levels of certain pro-inflammatory factors.
• Bromelain is a protease from pineapple stems. It's used to reduce inflammation and support joint health.
• Boswellia (Boswellia serrata) is known to fight inflammation by inhibiting the 5-LOX pathway.
  
• Resveratrol and pterostilbene can help inhibit a variety of pro-inflammatory compounds (cyclooxygenase, TNF-α, IL-1β, IL-6, NF-κB) in cell culture.
• Carotenoids are naturally occurring pigments in plants known for their anti-inflammatory properties. In a study participants with the lowest blood levels of α- and β-carotene, lutein/zeaxanthin, or total carotenoids were more likely to experience increases in IL-6 over two years.
  
• Vitamin D appears to exert anti-inflammatory activity by the suppression of pro-inflammatory prostaglandins, and inhibition of the inflammatory mediator NF-κB. Moreover, several studies suggest vitamin D deficiency may promote inflammation.
  
• Vitamin E's gamma-tocopherol demonstrates strong anti-inflammatory effects compared to the alpha-tocopherol form. It can inhibit certain inflammatory cytokines and more. Gamma-tocopherol appears to complement the anti-inflammatory action of alpha-tocopherol.
  
• Zinc and selenium contain antioxidant proteins that can reduce reactive oxygen species (free radicals), which indirectly inhibits NF-κB activity and prevents the production of several inflammatory enzymes and cytokines. Zinc can also inhibit NF-κB more directly.
  
• N-acetyl cysteine (NAC) acts as a precursor to antioxidants and helps reduce inflammation. Activation of the NF-κB pathway plays a central role in the activation of inflammatory cytokine genes, and NAC can help inhibit NF-κB in cell culture, lowering expression of cytokines such as IL-6 and IL-8.
  
• Black cumin seed oil (Nigella sativa) has been shown to have a range of health benefits including anti-inflammatory properties.
• Carnosine is an antioxidant that can also modulate inflammatory processes.
  
• Benfotiamine is a synthetic derivative of thiamine, which can help reduce inflammatory responses.
• Coenzyme Q10 (CoQ10) is involved in energy production and has anti-inflammatory properties.
• Pyrroloquinoline quinone (PQQ) is an antioxidant that may improve immune and inflammatory responses.
• Ginger contains gingerols that reduce inflammation and support immune function by inhibiting inflammatory mediators and pathways such as NF-kB(5-10).
• Turmeric contains curcumin and turmerones that provide potent anti-inflammatory effects and have also demonstrated anticancer properties. Read more about curcumin here.
• Anthocyanins are a class of polyphenols, and extensive research confirms that the most powerful antioxidant berries are those that contain anthocyanins. Among many benefits, they may inhibit inflammatory gene expression and reduce inflammation.
  
• Sulforaphane can reduce harmful chronic inflammation by inhibiting NF-kB, a cellular complex that drives the production of pro-inflammatory compounds. Broccoli is a source of a nutrient called sulforaphane.
  
• Vitamin K is a multifunctional vitamin that apart from building stronger bones also may reduce inflammation and help prevent diabetes, lower body fat, and promote brain health. 
• Gynostemma pentaphyllum (G. pentaphyllum) is among other beneficial against inflammation. Its effects are due, at least in part, to its ability to activate a critical enzyme called adenosine monophosphate-activated protein kinase (AMPK). Being overweight has a significant effect on AMPK activation and chronic inflammation; it suppresses AMPK activation, leading to abdominal fat deposits which, in turn, activate systemic inflammation. At the same time, inflammation itself suppresses AMPK activation, creating a vicious circle.
• Pomegranate and its extracts contain many free-radical quenchers and anti-inflammatory nutrients that can shield against a wide range of chronic age-related cardiovascular risks.
  
• Hesperidin is a flavonoid, and digestion of it produces a compound called hesperetin along with other metabolites. These compounds are powerful free radical scavengers and have demonstrated anti-inflammatory activity.
• Garlic has been valued for centuries for its many beneficial abilities, among others stimulating immunity and lowering inflammatory activity.