10 Anti-Inflammatory Foods for you

Recent studies suggest that eating less processed and prepared foods, alcohol, and red meat, and eating more plant-based foods, may help manage inflammation.

Anti-inflammatory foods. Designed by Nazihpharmacy

Anti-inflammatory diets are eating patterns that people follow to reduce or prevent inflammation.

Dietary changes may help manage inflammation in the short or long term, depending on a person’s health and the causes of inflammation.

Dietary changes may help manage some symptoms of inflammation and may not be effective in severe cases.

In this article:

• What are anti-inflammatory foods?
• What are the benefits of anti-inflammatory foods ?
• What is the Mediterranean diet?
• The bottom line

Let's dive into the sea of ​​these foods together:

What are anti-inflammatory foods ?

From studies of modern diets, we find that they encourage the consumption of fresh fruits and vegetables primarily.

As the components of some foods may lead to inflammation or increase the severity of inflammatory disease, such as: 

• Ready-made foods

• Processed foods

• Manufactured drinks such as energy drinks and some types of juices

• Foods high in sugar

Fruits and vegetables are rich sources of antioxidants and the basis of the inflammatory equation between your body and your infections.  

Therefore, we rely on an anti-inflammatory diet that contains a high percentage of : 

• Antioxidants

• Omega-3 fatty acids

• Whole unpeeled grains

• Proteins as well.  

Instead of consuming meat, alcohol, and all foods that slow down.

fruits

The best anti-inflammatory fruits are fresh fruits: Strawberries, avocado, lemons, oranges, grapefruit, raspberries,blueberries ,and pineapples in the first line of the list of fruits.

 They provide you with antioxidants that tip the balance of power in favor of the body. 

Among the important elements present in particular is “quercetin,” which we find in the battle with cancer as well.

Sea fish

Mackerel, sardines, salmon, tuna and sardines are rich sources of omega-3 fatty acids and Vitamin D , which are powerful anti-inflammatory components.  

Introduce it to your diet and you will see the miracle of reduced inflammation.

 Nuts

Nuts are rich in healthy oils, proteins, and healthy omega-3 fatty acids. 

Eating them on a daily basis will completely change your life.  Such as almonds, walnuts, cashews, and hazelnuts are healthy nuts that you can eat as a small daily dish.

tomatoes

Tomatoes of all types and colors constitute a rich source of vitamin C, minerals and nutrients needed to combat infections wherever they may be, as they top the list of vegetables.  Don't empty your fridge of it.  

Eat it daily in the form of salads, raw, cooked or grilled.

Vegetables

Many vegetables are among the most important plant foods, such as lettuce, spinach, and okra.

As they are rich in proteins, vitamins, and vital minerals such as calcium and magnesiun.

That strengthen immunity, in addition to antioxidants that fight inflammation and cholesterol . 

Include it in your daily diet in the form of juices, salads, main meals, or within meals to get the maximum benefit, as anti-inflammatory or anti-cholesterol.

Sesame, olives and coconut

 Coconut, olives, and sesame are important anti-inflammatory foods because they contain a high percentage of antioxidants that eliminate free radicals in the body.

  

The most commonly used oils are olive oil, coconut oil, sesame oil, and whole unpeeled sesame .

Add it to all dishes. Fights cancer, arthritis, and osteoporosis.

Oats cereal

 Oats are the most consumed grain for people with diabetes and weight loss within a slimming diet. They are rich in protein, fiber, and antioxidants. 

Moreover,rich in omega-3, it fights infections effectively and dramatically.  

Do not hesitate to include it in your dietary lutein.

Beetroot

 Beetroot is considered one of the most powerful foods in fighting infections and is commonly consumed in many kitchens.  

Its primary role is to repair cells that have been damaged.  

Enter these dark vegetables into your nutritional data as salads, juices, cooked, or as part of meals, and you will see wonders.

 Green tea

 It is the new elixir of life. Its consumption is very large and around the world to lose weight .

 It has a role in metabolism, treating infections everywhere in the body, fighting cancer and reducing belly fat.  

Make it your favorite drink at any time during the day. Do not miss this great source of antioxidants. 3 cups a day, no more .

Ginger roots

The king of roots in use, very well known in kitchens, is included in many meals.  

This type of vegetable is full of antioxidants and other fibers and vitamins.  

It fights in all arenas, antibacterial, anti-inflammatory, indigestion, and arthritis. The easiest way to eat it is to soak it in lukewarm water for half an hour.  

To achieve maximum benefit, use fresh.  Taste it with lemon and you will be amazed by the taste and benefits.

Benefits of anti-inflammatory foods

Eating anti-inflammatory foods regularly helps protect your body, as it does: 

• protect the heart and blood vessels. 

• Reduces blood pressure and cholesterol.

• Boosts your immunity against chronic infections.

• Reducing the infections that people with cancer may experience as a result of immune weakness and chemotherapy.

•  Improve the health of your digestive system. 

•  Increases your energy to carry out your physical activities.  

• Improving your cognitive ability away from Alzheimer's.  

• It gives you happiness and positive mood, especially during menopause in women after 50  

• Supports skin, hair and nails.

• Protecting diabetics from infections.

• Reducing the risk of osteoporosis by supporting immunity and containing effective ingredients.

Anti-inflammatory diet

The Mediterranean diet is the best diet to reduce levels of inflammation, as it changes the level of the gut microbiome.  

Aim for an overall healthny diet. If you're looking for an eating plan that closely follows the principles of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish and healthy oils.  

A more natural, less processed diet can have noticeable effects on your physical and emotional health. 

"A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," says Dr. Ho.

The bottom line

A diet that relies on fresh foods, including fresh fruits and vegetables, foods that contain omega-3 fatty acids, and unpeeled whole grains that are rich in antioxidants, is the right direction towards a strong, healthy body away from all infections, from bacterial infections to joint infections.  

Stay away from processed and ready-made foods and red meat. You will gain health and prolong your life.