Inflammation is the body’s natural response to injury or infection, with symptoms including swelling, redness, and pain a sign that the body is fighting the infection. But for those with an autoimmune disease, the body mistakenly attacks healthy tissues, leading to inflammation and unnecessary pain. Autoimmune diseases can lead to pain in various parts of the body, from the skin to our bones and even our gut.
The latest study published in The Lancet medical journal found that one in ten individuals in the UK are affected by it. One of the best ways to reduce inflammation in the body is through diet, by choosing to eat foods rich in anti-inflammatory properties. Senior dietician at the British Heart Foundation, Tracy Parker, explains that “it’s best to eat a diverse range of fruits, vegetables, wholegrains, fish and healthy oils to help lower inflammation.”
In a video shared to Instagram, garden designer and horticulturist Henry Agg shares which fruit he grows in his garden to help with inflammation.
Henry shared that he suffers from psoriasis, an autoimmune condition that affects the skin. He said of the fruits he plants to help with this: “It’s no surprise they are predominantly berries. Berries are considered superfoods and packed with goodness.”
Starting with blueberries, Henry explains in the video that the fruit is “great for autoimmune health” as they’re packed with antioxidants, vitamins and anti-inflammatory compounds. March is a perfect time to begin planting blueberries so you can harvest them for the warmer months.
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Grown on the bush, blueberry plants can live for up to 50 years but need acid soil to grow. According to the Royal Horticultural Society, this can easily be done by adding organic matter like pine needles, leafmould or bark to your soil.
Native to Scandinavia and a popular Swedish condiment used in various dishes from meatballs to porridge, lingonberries are full of gut-supporting properties. “They also help protect cells from damage caused by inflammation,” says Henry.
Tart in taste, the berry can be turned into a jam, and like blueberries, it requires more acidic soil. Ready to harvest in autumn, you’ll be able to harvest them a few times in one season alone.
Another current, Henry’s next plant, is a hedge row of blackcurrants, specifically the Ben Sarek variety. A compact shrub, the berry can also be used in jams or deserts, from cheesecakes to pies. Flowering in July, blackcurrants are rich in fibre and a “perfect berry for autoimmune sufferers,” says Henry.
Fibre works by positively impacting the gut microbiome and reducing inflammation by supporting the growth of beneficial bacteria.
The last two fruits that Henry plants are slightly more unusual. Also referred to as hippophae rhamnoides, sea buckthorn is a shrub often found in sand dunes in the UK. Made into jams, juices and even teas once dried out, the berry is high in vitamin C and “packed with fatty acids and anti-inflammatory properties.”
Thanks to its hardy nature, it’s a great plant for coastal conditions. However, it is often considered an invasive species, and it’s currently illegal to plant it or allow it to grow in the wild in Ireland and Northern Ireland.
The final plant that Henry grows is dragon fruit. Rich in antioxidants and vitamin C, the fruit is native to parts of Central America, including Mexico, Guatemala, and Costa Rica. It can be grown by seed in the UK. It requires a warm, sunny environment, so it’s ideal for greenhouses.
Once harvested, the fruit should be kept in the fridge and is best enjoyed when scooped out and eaten fresh. Henry explains his choice of fruits: “Above all, they are tasty, great plants to grow, and support a really well-balanced and healthy diet.”