Madeleine Hull
An anti-inflammatory diet is generally considered safe and may help lower your odds of chronic inflammation and diseases. While no one food reduces inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease and improve your health. The anti-inflammatory diet includes fruits, vegetables, whole grains, nuts, seeds, healthy fats, fish, and lean protein. These foods may lower your risk of developing heart disease and other chronic conditions by reducing body-wide inflammation. Dairy foods can be problematic for some, but they can also be anti-inflammatory for others. Eggs, specifically those from hens fed an omega-3 enriched diet, contain higher levels of omega-3 fatty acids, which are known for their anti-inflammatory properties. Yogurt is associated with decreased inflammation, decreased insulin resistance, and it may prevent type 2 diabetes.
Are eggs and yogurt ok on an anti-inflammatory diet?
| Characteristics | Values |
|---|---|
| Eggs | Eggs are mentioned as part of an anti-inflammatory diet by the Children's Hospital of Philadelphia. They are also said to have anti-inflammatory properties by nutritionist Lauren Harris-Pincus. |
| Yogurt | Yogurt is mentioned as part of an anti-inflammatory diet by the Children's Hospital of Philadelphia, Johns Hopkins Medicine, and UMass Medicine. |
| Overall recommendations for an anti-inflammatory diet | Whole, nutrient-dense foods that contain antioxidants, such as vegetables, fruits, whole grains, fatty fish, nuts, and seeds. |
| Foods to avoid | Processed foods, trans fats, refined carbs, added sugars, fried foods, red and processed meats, alcohol. |
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What You'll Learn
- Eggs are a good source of vitamin D, which has anti-inflammatory effects
- Yogurt is associated with reduced inflammation due to its probiotic content
- Eggs also contain arachidonic acid, which has pro-inflammatory effects
- Yogurt is a dairy product, and dairy is thought to increase inflammation
- Eggs are a good source of anti-inflammatory omega-3 fatty acids, especially if the hens are fed an omega-3-enriched diet
Eggs are a good source of vitamin D, which has anti-inflammatory effects
An anti-inflammatory diet typically comprises whole, nutrient-dense foods that contain antioxidants, such as vegetables, fruits, whole grains, and foods rich in fibre. It is recommended to avoid inflammatory foods such as processed foods, trans fats, and alcohol, which can cause inflammation and increase the risk of chronic diseases.
There are several ways to enhance the vitamin D content in eggs naturally. One method is to feed hens a diet rich in vitamin D3 or expose them to UVB radiation. Another technique is to directly expose egg yolks to UVB radiation. These methods can increase the vitamin D content in eggs, making them an even richer source of this important nutrient.
In addition to their vitamin D content, eggs offer a wide range of other beneficial nutrients. They are a good source of protein and contain various micronutrients, including vitamins and minerals. Including eggs as part of a balanced and varied diet can help maintain good vitamin D levels and overall health.
Yogurt is another food commonly included in an anti-inflammatory diet. Yogurt contains live and active cultures, which are beneficial microorganisms. It is also a good source of calcium and can be fortified with vitamin D, further contributing to its anti-inflammatory properties.
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Yogurt is associated with reduced inflammation due to its probiotic content
An anti-inflammatory diet typically comprises whole, nutrient-dense foods that contain antioxidants. While no one food reduces inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease.
A study on the anti-inflammatory effects of probiotic yogurt on inflammatory bowel disease patients showed that the consumption of Lactobacillus rhamnosus GR-1 and L. reuteri RC-14-supplemented yogurt for 30 days resulted in a significant increase in the proportion of CD4+ CD25high T cells in IBD patients, indicating the expansion of Treg cells, which are associated with immunosuppressive responses. The study also found a decrease in the basal proportion of tumour necrosis factor (TNF)-α+/interleukin (IL)-12+ monocytes and myeloid DC in both subject groups, with a more pronounced decrease in stimulated cells in IBD patients.
Another study found that eating 8 ounces of low-fat yogurt before a meal improved post-meal metabolism and reduced the risk of cardiovascular and metabolic diseases. This strategy may help reduce inflammation by improving the integrity of the intestinal lining and protecting against harmful gut bacteria by-products.
In a different study, participants who consumed 12 ounces of low-fat yogurt daily for 9 weeks showed a significant reduction in inflammatory markers such as TNF-alpha. These findings suggest that daily probiotic yogurt consumption can decrease serum CRP levels, which are associated with inflammation.
Overall, yogurt is associated with reduced inflammation due to its probiotic content, and incorporating it into a healthy, anti-inflammatory diet may provide additional health benefits.
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Eggs also contain arachidonic acid, which has pro-inflammatory effects
While eggs are a nutritious food that can be part of a healthy, balanced diet, they also contain arachidonic acid, an omega-6 fatty acid that plays a role in the body's inflammatory response. Arachidonic acid is produced by our bodies and is necessary to trigger the inflammatory cascade, which helps fight off infections. However, excessive arachidonic acid may lead to inflammatory diseases and mood disorders.
Eggs, particularly the yolks, are a significant source of arachidonic acid. Consuming just one egg a day has been shown to elevate arachidonic acid levels in the bloodstream. High levels of arachidonic acid can contribute to inflammation in the body by increasing the production of pro-inflammatory eicosanoids. This can have potential negative impacts on brain health and mental health, with elevated blood levels associated with an increased risk of suicide and depressive episodes.
The relationship between eggs and inflammation is complex. While eggs contain pro-inflammatory components like arachidonic acid, saturated fats, and TMAO precursors, they also provide various nutrients with anti-inflammatory properties. For example, eggs are a source of vitamin D, which has been linked to reduced inflammation and improved immune function. Additionally, eggs contain antioxidants like lutein and zeaxanthin, which protect against oxidative stress and inflammation.
To minimize the potential negative impact of arachidonic acid, individuals can opt for eggs from hens fed an omega-3 enriched diet. These eggs contain higher levels of omega-3 fatty acids, which are known for their anti-inflammatory effects and may help counterbalance the pro-inflammatory actions of arachidonic acid. Omega-3 enriched eggs can be a healthy choice, especially for those seeking to reduce inflammation through their diet.
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Yogurt is a dairy product, and dairy is thought to increase inflammation
Some sources suggest that dairy foods may be linked with less chronic inflammation. Dairy foods are nutrient-dense and contain a variety of fatty acids, proteins, minerals, vitamin D, and other bioactive components. For example, dairy products that may help reduce inflammation include yogurt, buttermilk, kefir, cottage cheese, and aged cheese. Yogurt is associated with decreased inflammation, decreased insulin resistance, and it may prevent type 2 diabetes. This is thought to be due to the probiotics it contains. Probiotics have been shown to give your digestive tract a healthy boost that may support immune health. A healthy gut depends on the support of probiotic-rich foods.
However, a diet high in saturated fats, which are plentiful in cheese and full-fat dairy products, can increase inflammation. Therefore, it is recommended to cut out dairy for a while and then reintroduce it to see how you respond. If you don’t notice any negative symptoms, you can likely resume consuming dairy without worry.
Overall, while yogurt is a dairy product, and dairy is thought to increase inflammation, the research is conflicting. Some studies suggest that yogurt may have anti-inflammatory properties due to its probiotic content, while other fatty acids found in dairy have been linked to health benefits.
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Eggs are a good source of anti-inflammatory omega-3 fatty acids, especially if the hens are fed an omega-3-enriched diet
Eggs are a nutritious food that can be included in an anti-inflammatory diet. They are a good source of protein and healthy fats, including omega-3 fatty acids. Omega-3 fatty acids are important fats that the body needs but cannot produce on its own, so they must be obtained from the diet. These healthy fats have numerous health benefits for the body and brain and can help to reduce inflammation.
The omega-3 content of eggs can be significantly increased by feeding hens an omega-3-enriched diet. Studies have shown that hens readily absorb and transfer omega-3 fatty acids from dietary sources to the developing ovarian follicles and, ultimately, to the yolk. This means that eggs can be a particularly good source of omega-3 fatty acids if the hens are fed an omega-3-enriched diet.
One way to enrich the omega-3 content of eggs is by supplementing the hen's feed with flaxseed, flaxseed oil, or ground flaxseed. Flaxseed is a good source of alpha-linolenic acid (ALA), an important omega-3 fatty acid. Adding flaxseed to the hen's diet can increase the ALA and total omega-3 content of the eggs. For example, a study by Jia et al. (2008) and Samman et al. (2009) found that adding 15% dietary flaxseed increased the ALA content from 93 mg to 358 mg per 50 g of egg.
Another benefit of omega-3-enriched eggs is the reduction of arachidonic acid, an inflammatory omega-6 fatty acid that most people consume too much of. Omega-3 eggs have been found to contain 39% less arachidonic acid than conventional eggs. Therefore, choosing omega-3-enriched eggs can be a good way to increase your intake of anti-inflammatory omega-3 fatty acids and improve your overall health.
In addition to eggs, yogurt is another food that can be included in an anti-inflammatory diet. Yogurt is a good source of protein and often contains live active cultures, which can provide beneficial probiotics to support gut health. However, it is important to check the labels to ensure that the yogurt contains live and active cultures, as not all fermented foods have probiotics.
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Frequently asked questions
While there is no single anti-inflammatory diet, eggs and yogurt can be consumed as part of an anti-inflammatory diet. Yogurt is associated with decreased inflammation, decreased insulin resistance, and may prevent type 2 diabetes. Eggs, on the other hand, have a complex relationship with inflammation, containing both pro-inflammatory components like saturated fats and anti-inflammatory nutrients like omega-3 fatty acids and vitamin D.
An anti-inflammatory diet typically includes fruits, vegetables, whole grains, nuts, seeds, healthy fats, fish, and lean protein.
Foods that promote inflammation, such as processed foods, foods with added sugars, red meat, margarine, microwave popcorn, refrigerated biscuits, and dough, should be avoided.
Yes, the Mediterranean diet, DASH diet, and MIND diet are popular diets that have anti-inflammatory benefits.
Yes, an anti-inflammatory diet may help lower the risk of chronic inflammation and related diseases such as heart disease, high blood pressure, obesity, stroke, allergies, asthma, Alzheimer's disease, arthritis, inflammatory bowel disease, and certain cancers.
