Inflammation is Not the Cause of Disease, It’s a Healing Response

by Angie Mohr

Some people call inflammation the root cause of disease.

It is not the cause, it is a healing process in response to damaged tissues.

The problem is that chronic inflammation creates a lot of free radicals.
Solution: Consume plenty of antioxidants to deactivate the free radicals.

Antioxidants don’t so much stop the inflammation process but do make the process work more effectively, so the body can build healthy tissues. Source: Dr. John Bergman

Here are some of the best natural antioxidants:

1. Dark Chocolate (Cocoa): Rich in flavonoids, particularly epicatechin, dark chocolate (70%+ cocoa) has high antioxidant activity. It neutralizes free radicals and may reduce inflammation. Aim for minimally processed, low-sugar options.
2. Green Tea (Catechins): Contains powerful catechins like EGCG (epigallocatechin gallate), which have been shown to protect cells from oxidative damage. Drinking 1-3 cups daily can provide significant benefits.
3. Spinach and Leafy Greens: Packed with lutein, zeaxanthin, and beta-carotene, these greens offer antioxidants that support eye health and reduce cellular damage. Kale and Swiss chard are particularly potent.
4. Turmeric (Curcumin): Curcumin, the active compound in turmeric, is a strong antioxidant with anti-inflammatory properties. It’s best absorbed with black pepper (piperine). Use it in cooking or consider supplements for higher doses.
5. Nuts (Especially Walnuts and Pecans): High in vitamin E, polyphenols, and other antioxidants. Walnuts, in particular, have one of the highest antioxidant contents among nuts, protecting against lipid oxidation.
6. Tomatoes (Lycopene): Lycopene, a carotenoid, is a powerful antioxidant, especially when tomatoes are cooked (e.g., in sauces), as heat increases its bioavailability. It’s linked to reduced risk of chronic diseases.
7. Broccoli and Cruciferous Vegetables: Rich in sulforaphane, a compound with strong antioxidant and detoxifying properties. Broccoli sprouts are particularly concentrated sources.
8. Pomegranates: Contain punicalagins and anthocyanins, which are highly effective at neutralizing free radicals. Pomegranate juice or seeds are great ways to incorporate them.
9. Beets (Betalaains): Betalains, the pigments in beets, have potent antioxidant and anti-inflammatory effects. They’re especially good for supporting liver detoxification.

Note:

• Preparation Matters: Some antioxidants, like lycopene, are more bioavailable when cooked, while others (e.g., vitamin C in citrus) are better raw.

Several supplements are widely recognized for their antioxidant and anti-inflammatory properties, supported by scientific research. Below is a list of ones often considered to be the most effective ones with conservative dosage amounts included.

1. Curcumin (Turmeric Extract):
   Antioxidant: Neutralizes free radicals and boosts the body’s antioxidant enzymes.
   Anti-inflammatory: Inhibits inflammatory pathways (e.g., NF-kB, COX-2).
   Usage: 500–2,000 mg daily of standardized curcumin (with piperine for absorption).
2. Resveratrol:
   Antioxidant: Protects cells from oxidative stress, particularly in cardiovascular health.
   Anti-inflammatory: Reduces pro-inflammatory cytokines.
   Usage: 100–500 mg daily, often derived from Japanese knotweed or grape skin.
   Note: Best taken with a meal to enhance absorption.
3. Vitamin C:
   Antioxidant: Scavenges free radicals and regenerates other antioxidants like vitamin E.
   Anti-inflammatory: Lowers C-reactive protein (CRP) levels.
   Usage: 500–2,000 mg daily (split doses to avoid digestive upset).
4. Vitamin E (Mixed Tocopherols/Tocotrienols):
   Antioxidant: Protects cell membranes from lipid peroxidation.
   Anti-inflammatory: Reduces inflammation in conditions like arthritis.
   Usage: 100–400 IU daily, preferably with mixed tocopherols for broader benefits.
   Note: Avoid synthetic forms (dl-alpha-tocopherol).
5. N-Acetylcysteine (NAC):
   Antioxidant: Boosts glutathione, a master antioxidant in the body.
   Anti-inflammatory: Reduces oxidative stress-related inflammation.
   Usage: 600–1,800 mg daily, often used for liver and lung health.
   Note: Consult a doctor if on medications, as NAC can interact.
6. Coenzyme Q10 (CoQ10):
   Antioxidant: Protects mitochondria and cell membranes from oxidative damage.
   Anti-inflammatory: Lowers markers like IL-6 in chronic conditions.
   Usage: 100–400 mg daily, preferably ubiquinol form for better absorption.
   Note: Useful for heart health and statin users.
7. Green Tea Extract (EGCG):
   Antioxidant: Rich in catechins, particularly EGCG, which combat oxidative stress.
   Anti-inflammatory: Inhibits pro-inflammatory pathways.
   Usage: 250–500 mg daily (standardized to 50% EGCG).
   Note: Avoid high doses to prevent liver toxicity; take with food.
8. Sulforaphane (Broccoli Sprout Extract):
   Antioxidant: Activates Nrf2 pathway, boosting detoxification and antioxidant defenses.
   Anti-inflammatory: Reduces inflammation in chronic diseases.
   Usage: 10–100 mg daily (standardized sulforaphane or glucoraphanin).
   Note: Best from high-quality broccoli sprout extracts.
9. Quercetin:
   Antioxidant: A flavonoid that neutralizes free radicals.
   Anti-inflammatory: Inhibits histamine and cytokine release, helpful for allergies and inflammation.
   Usage: 500–1,000 mg daily, often paired with bromelain for absorption.
   Note: May interact with certain medications (e.g., blood thinners).
10. Astaxanthin:
    Antioxidant: A carotenoid with potent free radical-scavenging ability, especially for skin and eye health.
    Anti-inflammatory: Reduces markers like TNF-α.
    Usage: 4–12 mg daily, ideally with a fatty meal.
    Note: Sourced from algae or seafood; synthetic forms are less effective.

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