7 Anti-Inflammatory Foods that You Can Grow in Your Home Garden

In this article, we explore seven anti-inflammatory foods that you can grow in your home garden.

According to the US National Library of Medicine, inflammation is your body’s normal physiological defense against pathogen infection. In normal circumstances, the inflammatory process ends quickly; but, with many chronic conditions, the immune system’s response continues well after an infection is present, leading to significant tissue and organ damage. This is the case with many autoimmune diseases, such as rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), type 1 diabetes, and more.

Many autoimmune disease patients are forced to turn to pharmaceutical drugs to calm their overactive immune systems. Unfortunately, many of these immunosuppressant drugs are not without significant side effects. Plus, by decreasing your body’s ability to fight infections, patients may find that they’re vulnerable to bacteria and viruses, something that’s especially of concern now during the COVID-19 pandemic.

But, what if there was a way to fight inflammation naturally, without having to turn to prescription medications with difficult side effects? According to Harvard Health Publishing, some of the best anti-inflammatory compounds can be found not in your local pharmacy, but in the grocery aisle.

“Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” explains Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard’s School of Public Health. Anti-inflammatory food also helps individuals to maintain a healthy weight – something important, since weight gain is a risk factor for inflammation. However, even when studies controlled for obesity, the effects of inflammation remained: “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

So, what are these anti-inflammatory foods that you can grow at home? Check out the full list, below!

1. Tomatoes

Tomatoes were first on Harvard Health Publishing‘s list of anti-inflammatory foods. According to Healthline, tomatoes are an excellent source of lycopene, an antioxidant with anti-inflammatory properties. Studies have also shown that lycopene may be beneficial for reducing pro-inflammatory compounds related to several types of cancer. Another study found that women with excess weight who drank tomato juice significantly decreased their inflammatory markers.

Tomatoes are also some of the easiest plants to grow. I grew up in Southwestern Canada, an area that isn’t exactly known for warm weather or sunshine. Despite the climate, our family was able to easily grow cherry tomatoes on our small, north-facing balcony during the spring and summer. Now that I live in Southern California, tomatoes grow even more abundantly, and we’re growing both cherry and heirloom varieties.

Pro tip- if you’re looking to increase lycopene absorption, consider cooking your tomatoes in olive oil. This is because lycopene is a carotenoid, which is a nutrient that is better absorbed in combination with a fat.

This leads us to the next item on our list…

2. Olives

Olives are rich in monounsaturated fats, which are heart-healthy fats that combat damaging inflammation. It’s no wonder then, that olives and olive oil are staples in the mediterranean diet, a healthy eating lifestyle followed by many supercentenarian communities.

Olives and olive oil also contain oleocanthal, an antioxidant that has been compared by scientists to ibuprofen, the nonsteroidal anti-inflammatory drug (NSAID) commonly taken to combat pain and inflammation. Extra virgin olive oil has even more anti-inflammatory benefits compared to more refined types of olive oil.

Olive trees grow best in a subtropical, mediterranean climate in which winters are mild and summers are long, dry and warm. The best climate for olive trees would be zones 10 and 11, though certain varieties of olive trees can tolerate zones 8 or 9. Then, once you’ve grown olives, you can use an oil press machine to extract the oils from the pitted fruit. We live in zone 10a and are currently growing an olea europaea, which is the European variety.

Of course, if you don’t live in an ideal climate for growing olives, then not to worry – olives and extra virgin olive oil are commonly found in grocery stores all over the world.

3. Leafy Greens

Green, leafy vegetables are next up on the list. Spinach, kale and collard greens are all easy-to-grow vegetables that possess powerful, anti-inflammatory properties. According to the Arthritis Foundation, these vegetables are high in vitamins like A, C and K which protect your cells against damaging free radicals. They are also high in calcium, which helps promote bone health.

In our garden, we’re currently growing spinach and red chard. Not only do these vegetables grow extremely fast, they also are quite hardy across different climates, and produce an abundant, constant harvest. Plus, leafy greens aren’t just for salads – you can throw them in your smoothie or protein shake, in soups and stews, stirfries, and even scramble them up with eggs. The possibilities are endless!

3. Cruciferous Vegetables

Cruciferous veggies include broccoli, cauliflower, cabbage, brussels sprouts, radishes, rutabaga, turnips, kohlrabi, watercress and bok choy. These vegetables have many of the vitamins and minerals found in other leafy greens, plus the added benefit of a phytochemical called sulphoraphane, which has been shown to block the inflammatory process, and may slow cartilage damage in osteoarthritis (OA), according to studies done on mice.

In lab studies, sulphoraphane has also been shown to stimulate enzymes in the body that detoxify carcinogens before they can damage one’s cells. Two other compounds found in cruciferous vegetables called indole 3-carbinol and crambene are also believed to activate detoxifying enzymes.

Cruciferous vegetables belong to the brassica family, and are best suited to regions with mild summers, cool springs and fall temperatures. This means that you don’t have to live in a tropical or subtropical area to be able to grow these anti-inflammatory foods.

4. Berries

Berries contain antioxidants called anthocyanins, which are compounds that have anti-inflammatory effects and may reduce your risk of disease. Studies have shown that people who ate berries consistently had lower levels of certain inflammatory markers in their blood. Other studies have shown that individuals who consume berries also had higher levels of natural killer (NK) cells that kept their immune system functioning properly.

Though many different varieties of berries exist, the most common are strawberries, raspberries, blueberries and blackberries. While many berry varieties are native to the wet Pacific Northwest, berries like strawberries can be successfully grown in drier climates like California and Mexico when given enough water. Here in Southern California, we have been able to successfully grow both strawberries and blueberries during the wetter winter months, and recently planted raspberry and blackberry bushes as well.

5. Mushrooms

Mushrooms contain a property called phenols, which have been shown to provide protection against damaging inflammation. Other anti-inflammatory properties found in mushrooms include polysaccharides, terpenoids, phenolic compounds, and many other low molecular weight molecules. Lion’s mane mushrooms have also been found to reduce low-grade, chronic inflammation linked to metabolic disorders like obesity. Thanks to its healing properties, fungi has often been used in traditional medicine across different parts of Asia and Africa.

Some easy-to-cook mushroom varieties include white button, crimini, portabella, oyster, lion’s mane, shiitake, morels and truffles. Though you may be thinking, ‘how can I grow mushrooms in my home garden?’ It’s actually easier than you think! We have used a mushroom grow kit from Back to the Roots to grow both oyster mushrooms and lion’s mane mushrooms at home in as little as two weeks!

6. Grapes

Grapes, like berries, also contain high levels of anthocyanins, which have anti-inflammatory effects. Consumption of grapes has been shown to reduce the risk of many conditions, including diabetes, heart disease, Alzheimer’s, and eye disorders. Grapes are also a staple in the mediterranean diet, as well as moderate levels of heart-healthy red wine. In fact, cannonau red wine has touted for its antioxidant benefits by supercentenarian researchers in the blue zones of Italy and Greece, due to its artery-scrubbing flavonoids.

Grapevines grow best in areas with long, warm summers and rainy winters. This is why only certain parts of the world are known for producing the best grapes for wine-making: the Bordeaux region of France, Tuscany, Italy, the Napa Valley in California, La Rioja in Spain, the Colchuaga Valley in Chile, and the Okanagan Valley in British Columbia, Canada. While I don’t anticipate that we’ll be making any wine at home, we are growing both a red and green grapevine in our California garden, and so far, both have taken off quite well.

7. Turmeric

Last but certainly not least, turmeric is one of the best plants to combat inflammation. This is because turmeric contains a property called curcumin, a powerful, anti-inflammatory nutrient found to help those suffering from arthritis, diabetes, and other conditions causing joint pain.

Turmeric resembles a root vegetable, and once harvested, it can be dried out and ground to make a spice. Turmeric is commonly used in South Asian and Middle Eastern cuisines. Being part East Indian myself, I know that it’s a staple in Indian curries, as well as in Ayurvedic medicine, which has been practiced for thousands of years in India.

However, many individuals with joint pain opt to take curcumin supplements, rather than grow turmeric at home or buying the spice at the grocery store. This is because it can be challenging to get enough curcumin through eating turmeric, unless you consume a lot of it. Plus, curcumin has been found to be more easily absorbed when taken in combination with piperine, a compound found in black pepper. So the benefit of taking a curcumin supplement is that it often has piperine added to aid absorption.

Do you grow any of these anti-inflammatory plants in your home garden? Let us know in the comments below!

Please note, this content and any products cited in it are for informational purposes only. Autoimmune Warrior does not provide medical advice, diagnosis, or treatment.

American Family to Immigrate to Canada After Type 1 Diabetes Diagnosis

The Reseburgs have applied to immigrate to Canada as a result of their daughter’s medical diagnosis. Photo courtesy of the Canadian Broadcasting Corporation (CBC).

Amanda Reseburg and her husband of Janesville, Wisconsin, have applied to immigrate to Nova Scotia, a province in Atlantic Canada. While Reseburg has always admired the region’s coastal views, the beautiful scenery is not the reason for her family’s desire to move.

Reseburg’s nine-year-old daughter, Molly, was diagnosed with Type 1 diabetes, an autoimmune condition in which the body’s own immune system destroys insulin-producing cells, called islets, in the pancreas. Consequently, the body produces little to no insulin, an important hormone that enables glucose to enter cells and produce energy. Symptoms of the condition can include fatigue and weakness, blurred vision, unintended weight loss, extreme hunger, increased thirst and frequent urination, among other complications.

The family is hoping that by moving to the Canadian province, they will receive better insurance coverage and more affordable insulin. Reseburg says her daughter takes six to 10 needles a day of long-acting and short-acting insulin. She is also using a continuous glucose monitoring system, which monitors her blood sugar levels and must be replaced every 10 days.

Reseburg says they have been fortunate thus far- their family has medical coverage through her husband’s employment. However, given the current state of the economy and how closely medical insurance is tied to employment in the United States, she wonders what would happen if he were to lose his job.

Nine-year-old Molly Reseburg was diagnosed with Type 1 diabetes, an autoimmune disease impacting her insulin levels. Photo courtesy of the Canadian Broadcasting Corporation (CBC).

Another consideration is that once their daughter becomes an adult, she may no longer be eligible to be on their insurance coverage. Reseburg said, “I don’t want to tell my kids, ‘Go find a good office job.’ I want them to be able to do what they want to do, and not have to worry about insurance.”

The affordability of insulin is another concern. While she has never had to go across the border to buy insulin, she understands why people do it. “I don’t see America getting on board [affordable insulin] any time soon, so that’s why we’re looking to move,” she explained.

Reseburg has also been frustrated with the lack of consumer choice with her daughter’s medication. Several months ago, her insurance company informed her that they would no longer be covering the insulin her daughter currently takes, and would be switching her to a new type of insulin instead. “We don’t get any say in that whatsoever. They decide what insulin they will allow us to have,” she lamented.

This is particularly concerning due to the fact that her daughter Molly also suffers from a chromosomal condition called Turner syndrome, which impacts the effectiveness of the insulin she takes. And, not only was the type of insulin changed, but the insurance company is covering $75 less, resulting in the family having to pay even more out of pocket for this necessary treatment.

The family has retained an immigration lawyer to help them with their Canadian immigration application. On top of attorney fees, the immigration fees cost several thousand dollars, plus extensive paperwork detailing how the family will be able to adapt to their new country and how they plan to contribute to the economy. The mountain of paperwork is worth it, however, since the family says that if their application is successful, their daughter’s insulin will be covered and she’ll no longer be at the mercy of their insurance company.

While it usually takes about two years to immigrate to Canada, the COVID-19 situation could draw out the process even longer. Nevertheless, the family is hopeful that their plan will pan out. “We’ll get their eventually,” Reseburg said.

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