Inflammation in our body can show up in a number of ways, from swelling to pain and even loss of function, depending on the affected area. While this is usually a sign that the body is fighting an infection, for those with an autoimmune disease, the body mistakenly attacks healthy tissue, leading to unnecessary inflammation and pain as a result.
According to a recent study published in The Lancet medical journal, one in ten individuals in the UK is affected by an autoimmune disease or condition. Knowing how to reduce inflammation in the body can be crucial.
One of the best ways to do this is through our diet. Senior dietician at the British Heart Foundation Tracy Parker explains that "it's best to eat a diverse range of fruits, vegetables, whole grains, fish and healthy oils to help lower inflammation," all foods rich in anti-inflammatory properties.
But one food in particular is known for helping combat inflammation, thanks to being rich in antioxidants, and you can grow them right at home.
Garden designer and horticulturist Henry Agg posted a video on Instagram revealing the fruit he grows in his garden to aid an anti-inflammatory diet.
"It's no surprise they are predominantly berries. Berries are considered superfoods and packed with goodness," he said in the video, revealing that he suffers from psoriasis, an autoimmune condition that affects the skin.
Henry begins his list with blueberries, an ideal berry to plant in March and ready to harvest in warmer months. Blueberries can live for up to 50 years in the right conditions, which require acidic soil. Henry says that blueberries are "great for autoimmune health" due to their high content of antioxidants, vitamins, and anti-inflammatory compounds.
The Royal Horticultural Society advises adding organic materials such as pine needles, leafmould, or bark to the soil to maintain a healthy environment for the plant.
Lingrenberries, native to the region and a staple in Swedish cuisine, are next on Henry's list. They are praised for their gut-supporting properties and promoting cell protection against inflammation-related damage.
Ready for picking in autumn, they can be harvested multiple times in a single season, ensuring you get the most benefits from the berry.
Moving on, Henry also plants blackcurrants to fight inflammation, using the Ben Sarek variety. A "perfect berry for autoimmune sufferers," these compact shrubs produce berries suitable for jams and desserts, bloom in July, and are rich in fibre.
Fibre is beneficial for the gut microbiome, helping to reduce inflammation and promote the growth of good bacteria.
Henry's last two plantings are not your typical garden varieties. Sea buckthorn, scientifically known as hippophae rhamnoides, thrives in the UK's sandy dunes and is transformed into jams, juices, and even teas when dried. "Packed with fatty acids and anti-inflammatory properties," it also contains high levels of vitamin C, a potent antioxidant which can help reduce inflammation triggered by allergies or joint pain.
Despite its resilience, which makes it suitable for coastal gardens, sea buckthorn is deemed invasive, and planting or uncontrolled spreading of the plant is illegal in Ireland and Northern Ireland.
Native to Central America, including Mexico, Guatemala, and Costa Rica, Henry's final addition to his garden is dragon fruit. Full of antioxidants and vitamin C, it can be cultivated by seed in the UK but requires a warm greenhouse setting to thrive.
Dragon fruit should be refrigerated after being picked. It is best savoured fresh, scooped straight from its skin.
An anti-inflammatory diet is great for our overall health. Where processed and ultra-processed foods can exacerbate inflammation in our bodies, Henry says these fruits are "tasty, great plants to grow, and support a well-balanced and healthy diet."
