A large list of health problems – from obesity and diabetes to kardiobolezney and oncology – combines Chronic Inflammation. Reducing inflammation begins with a nutritional protocol. What anti-inflammatory foods are beneficial to include in your diet as soon as possible?
Inflammation is the cornerstone of many chronic ailments. But, at the same time, inflammation is a completely normal process when leukocytes and body substances are protected from disease-causing agents. Diet plays an important role in this process.
Foods to include in an anti-inflammatory diet
# 1. Omega-3 fats of animal origin
Omega-3s from fatty fish (ocean salmon) and fish oil/krill oil are effective anti-inflammation foods. They are essential for brain function. Krill oil also counteracts oxidative stress.
The best sources of omega-3 fatty acids are:
# 2. Dark leafy greens
Kale kale, spinach, parsley, basil are composed of powerful antioxidants, flavonoids, carotenoids, vitamin C . These substances help keep cells from damage. Greens are most useful in their raw form.
Number 3. Blueberry
The berry is popular for its powerful antioxidant effects. Blueberries have less sugar than other fruits.
No. 4. Tea
Japanese matcha is the most nutrient-dense green tea. Matcha contains 17 times more antioxidants than the aforementioned blueberries and 7 times more than dark chocolate. Tulasi is another tea with a high percentage of anti-inflammatory antioxidant components that support the immune response and cardiac function.
No. 5. Fermented vegetables and cultured foods
Improving the intestinal microflora is directly related to the work of the immune system and will serve as the prevention of chronic inflammation. The lion’s share of inflammatory ailments originates precisely in the digestive tract, as a result of an imbalance in flora. Fermented products such as kefir, natto, pickles, sauerkraut, olives, and other sauerkraut contribute to the colonization of the gastrointestinal tract with valuable bacteria. Fermented food will help flush out toxins that also trigger inflammation.
No. 6. Shiitake mushrooms
Contains active substances with natural properties to inhibit inflammation. It is ergothioneine, which suppresses oxidative stress. Shiitake contains a whole list of essential elements. Copper (Cu) is essential for health. This microelement is not produced in the body, therefore it must be supplied with food. Lack of copper can be a factor in cardiac ischemia.
No. 7. Garlic
It is famous for its antibacterial, antiviral, antifungal, and antioxidant properties.
The therapeutic effect of garlic is associated with sulfur-containing substances (allicin). Penetrating into the body, allicin produces sulfenic acid – a substance that has a detrimental effect on free radicals.
3 controversial foods in an anti-inflammatory diet
Certain foods that are commonly considered part of a healthy diet can cause inflammation in some people. Common examples of these foods are nightshades, dairy products, and wheat gluten.
Eggplant, peppers, potatoes, and tomatoes contain a chemical called solanine, which can contribute to inflammation.
For some people, dairy products can cause inflammation.
Like dairy products, whole wheat products can be part of a healthy diet. However, a protein found in wheat called gluten has been linked to inflammation and joint pain in some people.