Anti-inflammatory .. 10 foods you should add to your diet

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9:00 pm

Wednesday 24 March 2021

Books – Sayed Metwally

Inflammation can be both good and bad for your health, it can be your body’s response to fighting infection and injury or it can be a cause of weight gain and other autoimmune diseases.

Inflammation plays a role in the healing process of cells and tissues, when our body detects a foreign pathogen, it triggers a biological response to get rid of it, before it attacks any organ and causes damage, this leads to inflammation in the body or the area from which germs or bacteria enter our system, but In some cases, the body mistakenly perceives its cells or tissues to be harmful, mostly due to a low level of immunity. This imbalance can lead to persistent or recurring inflammation that leads to autoimmune diseases and metabolic syndromes such as type 2 diabetes and heart disease. And obesity.

There are several ways to control inflammation in the body and one of the easiest is to add anti-inflammatory foods to your diet.

Anti-inflammatory foods are rich in omega-3 fatty acids, lean proteins, healthy fats and spices, here we have listed popular anti-inflammatory foods that you can include in your diet, according to the timesofindia website.

Raspberries

All types of berries and strawberries have anti-inflammatory properties.

Berries are full of antioxidants called anthocyanins, these compounds have anti-inflammatory effects that may help your body produce natural killer cells and keep you safe from chronic health conditions.

Two different studies were done to evaluate the effect of adding berries in the diet on the level of inflammation in the body, indicating that those who consumed blueberries every day produced significantly more natural killer cells than others, and those who consumed strawberries had lower levels of some inflammation.

Fish

It wouldn’t be wrong to describe fish as a special delicacy, as it is one of the healthiest foods you can add to your plate, rich in protein and long-chain omega-3 fatty acids.

Fish can help protect you from autoimmune and various metabolic diseases. Our bodies metabolize the fatty acids in fatty fish into compounds called resolvins and protectants, which have anti-inflammatory effects.

For good health, try to eat fish at least twice a week. Salmon, sardines, and mackerel are among the best sources of fatty acids.

Cruciferous vegetables

Broccoli, cabbage, cauliflower, and kale all belong to the mustard family. These green vegetables are known as cruciferous vegetables and are loaded with great nutrients like folate, vitamin K, and fiber. Besides, they also contain antioxidants that may have anti-inflammatory effects. On the body.

Research shows that eating cruciferous vegetables can reduce the risk of heart disease and cancer.

Green tea

Another great addition to the list could be a popular tea known for its antioxidant and anti-inflammatory properties.

Daily consumption of green tea not only helps you lose weight, but it also reduces inflammation in the body, it is one of the healthiest drinks you can drink to protect yourself from heart disease, cancer, Alzheimer’s disease, obesity and other conditions.

tomatoes

Tomatoes are rich in vitamin C, potassium, and lycopene, which contain antioxidants with strong anti-inflammatory properties.This compound can reduce the pro-inflammatory compounds often associated with various types of cancer.

Olive oil and coconut oil

Healthy sources of fats like olive oil and coconut oil also have some anti-inflammatory properties, both of which can add to your diet depending on the type of dish you’re making.

Olive oil is an important part of the Mediterranean diet, which is considered the healthiest diet ever, and has even been linked to reducing the risk of heart disease, brain cancer, and other serious health conditions. Adding coconut oil to the diet may reduce markers of oxidative stress. And inflammation, contains the highest amount of antioxidants.

Turmeric

The yellow spice is known for its powerful anti-inflammatory and anti-bacterial properties, to reduce inflammation from arthritis, diabetes, metabolic and autoimmune diseases.

The potential benefits of turmeric are due to the presence of a compound called curcumin. Combining curcumin and piperine (a compound found in black pepper) can increase curcumin absorption by 2000 percent, but it is difficult to get enough curcumin from turmeric powder, so most people choose Curcumin supplements – If you also want to add a curcumin supplement to your diet, consult your doctor.

Pepper

When you talk about anti-inflammatory foods, it’s hard to miss paprika and chili peppers, two of them are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects and can help improve your health in more than one way.

Bell peppers are packed with an antioxidant called quercetin, which is believed to reduce a marker of oxidative damage in people with sarcoidosis, while chili peppers contain cinnabic acid and ferulic acid that may reduce inflammation and slow aging.

Dark chocolate and cocoa

Dark chocolate and cocoa are also full of antioxidants that reduce inflammation, and they are even a rich source of zinc that may help boost immunity.

Chocolate contains flavanols, a compound that has anti-inflammatory effects and maintains the health of the lining of the arteries. When purchasing chocolate, make sure it contains at least 70 percent of cocoa to reap the benefits of its anti-inflammatory properties.

Nuts

A handful of nuts and seeds can be a good source of protein and omega-3 fatty acids.

Nuts also contain monounsaturated and polyunsaturated fats that may help reduce inflammation and lower the risk of heart disease. Almonds, walnuts, and cashews are all healthiest nuts to snack on.



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