Do you know what are the best anti-inflammatory foods? Consuming the right ingredients works like a balm for our body. They have a much greater function than just providing energy for their operation. Some foods play crucial roles in maintaining our health and well-being. In this article, you will meet the best ones.
To begin with, clinical nutritionist Carina Muller explains on her website that “our body is subjected to natural inflammatory processes on a daily basis, such as after stressful events or after an intense load of physical or even mental activity, which can be aggravated by rich diets in refined carbohydrates and trans fats”.
That’s why it’s important to find out how to get rid of these inflammatory events through diet. “The daily menu, our usual diet, if thought out and adjusted, can act as a super source of defense, increasing the resistance of our organism and the functionality of our cells”, guarantees Muller.
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What are the best anti-inflammatory foods?
For the doctor Leando Minozzo, some foods block those that cause inflammation. It exemplifies the rich in omega-3s, turmeric or turmeric , resveratrol (found in black grape seeds), green tea and foods that contain high fiber.
Nutritionist Carina Muller gives more details about the anti-inflammatory ingredients:
1. Dark green leaves
Kale, spinach, watercress, endive , arugula and broccoli are anti-inflammatory foods as they contain vitamins A, B and C and minerals such as iron, potassium, phosphorus and magnesium.
2. Chestnuts
Oilseeds are powerful antioxidants, species of soldiers that fight free radicals in our bodies. With that in mind, invest in cashew nuts , Pará, walnuts and almonds.
3. Whole seeds
Flaxseed , sesame , quinoa and chia are essential seeds for those who want to avoid acute and chronic inflammation. In common, they have enough fiber to become allies of the body. And so are the pumpkin and sunflower seeds.
4. Fruits
Fruits definitely need to be included in the menu of anyone who wants a healthier life. In terms of anti-inflammatory foods, they also give strength, as the vitamin C present, especially in critical and red fruits, acts as an antioxidant.
As you can see, the best anti-inflammatory foods are the most natural ones. So don’t hesitate to change your eating habits and include some of them in your diet.
How can food prevent inflammation?
Food can be pro or anti-inflammatory. “A healthy diet, rich in natural foods that fight inflammation is essential”, recommends Dr. Minozzo.
A well-balanced diet acts as a defense, increases our resistance and improves the functioning of organs, so it is efficient in preventing inflammation. A wrong menu is one that is rich in refined carbohydrates and trans fats.
Nutritionist Carina Muller elucidates better: “these foods are considered pro-inflammatory and can cause a change in the balance of metabolism , sometimes increasing pain and the release of inflammatory substances, such as prostaglandins, leukotrienes, cyclooxygenases and thromboxanes, which delay the body’s recovery, and may even lead to a chronic inflammatory process”. [See also: Foods that are anti-inflammatory ]
How does inflammation happen?
According to the website of Pfizer, the North American pharmaceutical company, “inflammation is the body’s response to aggression, such as cuts and bumps. Inflammation can also come from the immune system. In this case, it is our defense cells that attack the body”.
Thus, both internal and external agents can cause inflammation, whose more traditional symptoms are: redness, swelling, heat in the area and pain.
This last manifestation is quite common in cases of chronic inflammatory diseases, and occurs because there is an increase in blood at the site of inflammation, so it can be visibly identified when the surface changes color, temperature and size.
What is chronic inflammation?
This is the most dangerous type of inflammation. The Famerp, São José Do Rio Preto Medical School, teaches that it “is an inflammation of prolonged duration (weeks to months), in which inflammation occurs, tissue destruction and repair attempts”.
The problem may be the result of prolonged acute inflammation or a response promoted by immune-mediated and pre-existing diseases.
What are the main inflammatory diseases?
Living with inflammation is not easy. And they can affect anyone. When it is acute, a visit to your doctor and the prescription of appropriate medications will put an end to the discomfort. However, when it is chronic, more attention is needed.
“In chronic inflammation, our immune system is activated, but there isn’t exactly a real threat to fight. Therefore, the body itself ends up suffering adverse effects from this activity, which, accumulated over the years, cause serious problems”, explains general practitioner Leandro Minozzo.
The doctor also mentions numerous diseases that are aggravated by chronic inflammation or even caused by it, such as: atherosclerosis, acute myocardial infarction, stroke, Alzheimer, depression, high blood pressure, Parkinson, diabetes, obesity, osteoporosis, kidney failure, asthma, rheumatoid arthritis and arthrosis.
There are also those problems that, at first, seem to have nothing to do with inflammation, but can also be aggravated by it, such as fatigue, asthma, intestinal complications, sleep apnea, sexual impotence and even cancer!
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.