Nutrition and the Fight Against Inflammation

 

Imagine sore muscles after exercising or swelling from an injury. That is inflammation, but inflammation is not always something we can see or feel. Because sometimes, it happens silently inside the body. Over time, chronic low-grade inflammation has been linked to a number of conditions, including heart disease, diabetes, and most importantly, cognitive decline.

How Inflammation Affects the Brain

The brain is protected by a barrier, the blood-brain barrier, designed to keep it safe. However, when the body experiences long-term inflammation, inflammatory molecules can interfere with this system, creating oxidative stress which damages the neurons. This process can accelerate age-related memory loss and has been associated with conditions like Alzheimer’s disease and dementia.

How Nutrition Can Help

Chronic inflammation is a hidden driver of cognitive decline. Alongside regular exercise and adequate sleep, diet also play a huge role in keeping inflammation in check. Certain nutrients and minerals help fight back, offering a natural way to support long-term brain health.

  • Turmeric Extract (Curcumin): Perhaps the most famous natural anti-inflammatory, curcumin works by blocking inflammatory pathways and reducing oxidative stress. A study published in the Journal of Clinical Nutrition reported that a randomised controlled trial using a curcuminoid-piperine combination reduced markers of oxidative stress and inflammation in people with metabolic syndrome, showing curcumin’s potential to calm inflammation in the body.

  • Fish Oil (Omega-3s EPA & DHA): Omega-3 fatty acids are powerful inflammation fighters. They help reduce the production of pro-inflammatory molecules and support healthy brain cell membranes, directly protecting cognitive function. A study published in the Brain, Behaviour, and Immunity journal found that omega-3 supplementation in healthy middle-aged and older adults significantly lowered blood markers of inflammation, highlighting their role in protecting against chronic inflammation.

  • Vitamin D: Sometimes called the “sunshine vitamin,” Vitamin D supports both immune function and brain health. A study published in the Journal of Neurology, Neurosurgery & Psychiatry showed that older adults with sufficient vitamin D had a reduced risk of cognitive decline, suggesting its importance in maintaining long-term cognitive resilience.

  • Vitamin E: A potent antioxidant that neutralizes free radicals, Vitamin E helps limit the oxidative damage that fuels inflammation in the brain. A study published in the American Journal of Epidemiology found that elderly individuals with higher intakes of vitamin E scored better on memory and cognitive function tests, suggesting antioxidants may help preserve memory.

  • Zinc & Copper: These trace minerals support antioxidant enzymes that protect cells from inflammatory damage. A study published in the Frontiers in Nutrition journal found that higher blood levels of zinc and copper were positively associated with cognitive performance in adolescents, showing how even small amounts of these minerals can play a role in supporting brain health. 

Natural Foods Rich in These Nutrients and Their UK Nutrient Reference Values (NRVs)

These nutrients are found naturally in everyday foods, and the UK sets daily guidelines to ensure we get enough (but not too much) of the key nutrients.

  • Curcumin: Found in turmeric root and curry powders. Combining it with black pepper (piperine) boosts absorption. There is no official NRV, but according to JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the Allowable Daily Intake (ADI) value of curcumin is 0–3 mg/kg body weight.

  • Omega-3s (EPA & DHA): Fatty fish like salmon, mackerel, sardines, and trout. Plant-based ALA (which can convert to DHA/EPA in small amounts) is found in flaxseeds, chia seeds, and walnuts. There is no official UK NRV, but health authorities recommend consuming 250-500 mg of EPA and DHA daily for optimal health.

  • Vitamin D: Oily fish, fortified dairy products, and egg yolks. However, in the UK, sunlight exposure is the main source, and deficiency is common, especially in the winter months. The UK recommends 10 µg/day (400 IU) for adults, especially during autumn and winter when sunlight is limited.

  • Vitamin E: Nuts and seeds (almonds, sunflower seeds), vegetable oils (sunflower, safflower), spinach, and broccoli. EFSA recommends 13 mg/day for adult men, 11 mg/day for adult women.

  • Zinc: Shellfish (especially oysters), red meat, poultry, beans, and pumpkin seeds. In the UK, the NRV for zinc is 10 mg/day.

  • Copper: Nuts, seeds, shellfish, organ meats, and whole grains. In the UK, the NRV for copper is 1.2 mg/day for adults.

Including these foods regularly in the diet provides natural anti-inflammatory support while also offering additional vitamins, minerals, and fibre.

The Bigger Picture

Inflammation does not happen overnight, and neither does cognitive decline. But the choices we make each day, from what we eat to how we move and rest, can shape the trajectory of our brain health. By combining anti-inflammatory nutrients with a healthy lifestyle, we can give the brain the support it needs to stay sharp and resilient for years to come.

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