Inflammation and Nutrition



Inflammation is a natural response to injury to allow immune cells and nutrients to reach the damaged site to provide the resources for healing. Injury can be from autoimmunity (body attacking itself) bacteria, viruses and physical trauma. Inflammation can trigger a cascade of events that loop around to encourage more inflammation and this is when it can become long term and chronic and is especially common when the trigger has not been identified and removed. Chronic inflammation often stems from the gut and so a personalised gut health programme is often essential to mediate the cause and not just manage the symptom.


Anti-Inflammatory Foods To Include In Your Diet Nutrient


Food Sources

Omega 3 Essential Fatty Acid (unsaturated)

Encourages more anti-inflammatory responses.

Oily fish such as sardines, sild, mackerel, kippers, trout, salmon, anchovies, seaweeds, walnuts, linseed/flaxseed, vegetables.

Omega 6 Essential Fatty Acid (unsaturated)

Can help to modulate the inflammatory response. Note that a balance between Omega 3 and 6 is essential.

Meat (especially offal cuts, on the bone chicken, duck & game), nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), vegetables, avocados, olive oil.


These mop up the waste products from inflammation helping to prevent the viscous cycle that encourages more inflammation.

Brightly coloured fruits and vegetables, orange, lime and lemon zest (if unwaxed), seeded fruits such as grapes with seeds and strawberries, turmeric and tomato puree.

Vitamin A

This has the above antioxidant benefits as well as helping the immune system to work properly.

Natural butter, offal meats, whole milk, whole yoghurt, cheese. The following vegetarian sources contain beta carotene which your body can convert into Vitamin A: sweet, potato, squash, carrots, yellow or orange pepper, pumpkin.

Vitamin C

This has the above antioxidant benefits as well as immune system support.

Berries, papaya, tomatoes, apples, strawberries, bell peppers, broccoli (lightly cooked), orange, melon, kiwi, kale and pineapple.

Vitamin E

This has the above antioxidant benefits.

Nuts, seeds, avocados, green leafy vegetables (spinach, kale, chard), papaya, asparagus, bell peppers.

Vitamin D

Improves immune system function so it can regulate and calm.

Sunlight on shoulders with no UV protection (10 mins per day), oily fish, eggs, shitake mushrooms.