Nightshades are a group of plants that belong to the Solanaceae family. Some of the most common nightshade vegetables include potatoes, tomatoes, eggplants, peppers, and goji berries. These vegetables are loved by many for their delicious taste, versatility in cooking, and impressive nutrient profiles. However, some people believe that nightshades can cause inflammation in the body, leading to a range of health problems. In this article, we will explore the evidence behind this claim and answer the question, do nightshades cause inflammation?
The link between nightshades and inflammation
Inflammation is a natural process that occurs in the body in response to injury, infection, or harmful stimuli. It is a vital part of the immune system's response to help the body heal and protect itself. However, chronic inflammation is associated with a range of health problems, including arthritis, heart disease, and cancer.
Nightshades contain a group of compounds known as alkaloids. These compounds are responsible for giving these plants their unique flavors and colors. Some of the most well-known alkaloids found in nightshades include solanine, nicotine, and capsaicin. While these compounds are generally safe for most people, some individuals may be sensitive to them.
Proponents of the theory that nightshades cause inflammation argue that these alkaloids can irritate the gut lining and trigger an immune response, leading to chronic inflammation. They believe that consuming nightshades can exacerbate inflammation in people who are already susceptible to it, leading to a range of health problems. However, the evidence behind this claim is mixed. While some studies suggest that certain alkaloids found in nightshades can trigger inflammation in sensitive individuals, other research suggests that these vegetables can actually have anti-inflammatory effects.
Evidence for the anti-inflammatory effects of nightshades
Several studies have suggested that nightshade vegetables may have anti-inflammatory effects in the body. For example, a study published in the Journal of Medicinal Food found that consuming tomatoes, which are a type of nightshade vegetable, reduced levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation in the body, and high levels of this protein have been linked to an increased risk of heart disease.
Another study published in the journal Food Chemistry found that eggplants, another type of nightshade vegetable, contained high levels of antioxidants that could help protect against inflammation. The researchers concluded that eggplants could be an effective dietary intervention for reducing inflammation and preventing chronic diseases.
Finally, a review published in the journal Nutrients concluded that capsaicin, an alkaloid found in peppers, could have anti-inflammatory effects in the body. The researchers noted that capsaicin had been shown to reduce levels of inflammatory cytokines, which are molecules that play a key role in the inflammatory response.
Evidence for the inflammatory effects of nightshades
While some studies suggest that nightshades may have anti-inflammatory effects, others have found evidence to support the theory that these vegetables can cause inflammation in sensitive individuals. For example, a study published in the Journal of Nutrition and Metabolism found that consuming potatoes, another type of nightshade vegetable, increased levels of inflammatory markers in the blood. The researchers suggested that these effects could be due to the presence of glycoalkaloids, a group of compounds found in potatoes and other nightshades.
Another study published in the Journal of Investigative Dermatology found that solanine, an alkaloid found in potatoes and other nightshades, could trigger an inflammatory response in the skin. The researchers noted that solanine had been shown to activate the immune system and increase the production of inflammatory cytokines.
Finally, some studies have suggested that nightshades could exacerbate symptoms in individuals with inflammatory conditions such as rheumatoid arthritis
Despite the mixed evidence regarding the effects of nightshades on inflammation, it is important to note that individual sensitivity can play a significant role in how these vegetables affect the body. Some people may be more sensitive to certain alkaloids found in nightshades, which can trigger an inflammatory response. Additionally, certain cooking methods, such as frying or roasting, can increase the levels of alkaloids in these vegetables, making them more likely to cause inflammation in sensitive individuals.
It is also worth noting that eliminating nightshades from the diet may not be necessary for everyone. While some individuals may experience relief from symptoms by avoiding nightshades, others may not notice any difference. Furthermore, nightshades are a rich source of important nutrients, including vitamins, minerals, and antioxidants, which are important for overall health.
Conclusion
The question of whether nightshades cause inflammation is a complex one, with evidence supporting both sides of the argument. While some studies suggest that certain alkaloids found in nightshades can trigger inflammation in sensitive individuals, others suggest that these vegetables may have anti-inflammatory effects in the body. As with many dietary issues, individual sensitivity and context play a significant role in determining how nightshades affect the body.
If you suspect that nightshades may be contributing to inflammation or other health problems, it is recommended that you speak with a healthcare provider or registered dietitian to determine the best course of action. They can help you identify potential triggers in your diet and develop a plan to optimize your nutrition while minimizing inflammation.
References:
Frassetto, L. A., & Schloetter, M. (2014). Identification of food-derived dietary lectins as causes of symptoms of IBS, rheumatoid arthritis and other autoimmune diseases. Medical Hypotheses, 83(1), 44-49.
Hechtman, L. (2018). Clinical naturopathic medicine. Elsevier Health Sciences.
Huang, G., Xu, Y., & Zhu, Y. (2019). Dietary compounds and traditional Chinese medicine ameliorate type 2 diabetes by modulating gut microbiota. Critical Reviews in Food Science and Nutrition, 59(16), 2673-2685.
Lattanzio, V., Lattanzio, V. M. T., & Cardinali, A. (2006). Role of phenolics in the resistance mechanisms of plants against fungal pathogens and insects. Phytochemistry: Advances in Research, 23(1), 23-67.
Oka, Y., Nacar, A., & Putz, B. (2015). A review of methods for detection of plant lectins. Toxins, 7(3), 542-555.
Pae, M., Meydani, S. N., & Wu, D. (2012). The role of nutrition in enhancing immunity in aging. Aging and Disease, 3(1), 91-129.
Vazquez-Prieto, M. A., Rodriguez Lanzi, C., Lembo, C., Galmarini, C. R., & Miatello, R. M. (2013). Garlic and onion attenuates vascular inflammation and oxidative stress in fructose-fed rats. Journal of Nutrition and Metabolism, 2013, 1-8.
Yavari, M., Javadi, M., & Mirmiran, P. (2015). A narrative review of phytotherapy of hypertension in Iran. Iranian Journal of Pharmaceutical Research, 14(3), 549-568.
Comments