Anti-inflammatory foods help protect the body from external invaders. Garlic, flaxseed and even chocolate are good examples of this.
Anti-inflammatory foods are natural foods that work by reducing the production of substances that stimulate inflammation in the body. Along with this, they strengthen the immune system. This is because they make the body more resistant, therefore helping to avoid flu and colds.
Basically, inflammation occurs in our body naturally, in response to infections, trauma and tumors. However, in some situations, they can be exaggerated, and above all painful. The best way, then, is to always try to prevent and avoid them.
Discover the anti-inflammatory foods that help make the body stronger and more resistant.
Benefits of anti-inflammatory foods
- Prevents excessive tiredness;
- Reduces headaches;
- Combats swelling;
- Ends redness;
- It also eliminates injuries to blood vessels;
- Prevents joint and muscle pain.
Examples of foods that cause inflammation
First of all, these are not anti-inflammatory foods. These are foods with high caloric values and low nutritional values. Therefore, they need to be consumed in moderation.
- Industrialized products;
- Refined cereals;
- Fatty meats;
- sausages;
- Milk and its derivatives;
- Soft drinks;
- Alcoholic beverages;
- sugars,
- Candy;
- Fried food.
The importance of a diet based on anti-inflammatory foods
As previously stated, inflammation is a natural reaction of the human body to defend itself from infection or injury. And it can affect both the internal and external part of the body. In short, it causes a lot of redness and pain, and after diagnosis, treatment is carried out with the help of strong medications. Therefore, prevention is always the best option.
However, following a diet based on anti-inflammatory foods is extremely important. Since it helps reduce cholesterol, improves glucose levels, reduces the risk of heart disease, obesity, diabetes, depression and even cancer.
How do they act in the body?
In short, anti-inflammatory foods contain substances that can increase the release of hormones that inhibit or even block the action of inflammatory agents. In other words, it promotes detoxification of the body. This, in turn, improves the functioning of the body as it relieves and helps prevent symptoms of inflammation.
Main symptoms of inflammation
- Swelling or edema;
- Pain when touched;
- Redness;
- Feeling of heat.
Discover the anti-inflammatory foods that cannot be missed in your diet
1- Celery
First of all, celery is a vegetable that has more than twenty anti-inflammatory compounds. So, he is one of the protagonists in the matter. Finally, it is also a source of vitamin C, calcium, phosphorus, iron, copper, sodium and essential oils.
2- Turmeric
Turmeric, without a doubt, also falls into this category. It is also a natural antiseptic, antibacterial and detoxifying agent. To enjoy its benefits, therefore, you can add a pinch of ground turmeric at the end of cooked preparations, for example.
3- Mushrooms
Above all, shitake mushrooms contain a property that increases and contributes to immunity when fighting an infection. Furthermore, they also have antimicrobial characteristics and are currently used for various treatments.
4- Fish oil
Fish oil is one of the main sources of omega-3 fatty acids, which help reduce inflammation. Therefore, it is a product that should be consumed by those suffering from inflammatory diseases.
5- Lemon
In summary, lemon is a great source of vitamin C for the body. Therefore, it is of paramount importance in everyday life. It is also mainly responsible for strengthening immunity.
6- Extra virgin olive oil
It is extremely rich in polyphenols, substances that provide antioxidant and anti-inflammatory benefits. Therefore, it is worth using extra virgin olive oil in most of your meals.
7- Kale and spinach
These vegetables deserve to be included in the anti-inflammatory food diet as they contain alkalizers. These, in turn, help balance the body’s pH. By reducing the body’s acidity, the risk of inflammation drops. Therefore, it is worth investing in this consumption.
8- Pumpkin
Firstly, pumpkins are rich in carotenoids, which are antioxidants. Therefore, they function as protection against excess free radicals in the body, which can cause premature aging and even cancer.
9- Blueberry
The fruit has great anti-inflammatory action. As it is a source of fiber, it also reduces inflammation of the digestive system. Therefore, it is considered one of the fruits with the highest level of antioxidants and a powerful ally of the immune system.
10- Ginger
Ginger also has an antioxidant effect on our body. Therefore, it helps prevent diseases and helps combat premature aging.
11- Red fruits
Red fruits – such as strawberries, blackberries and raspberries – contain antioxidants called anthocyanins. Above all, these compounds have anti-inflammatory effects that can reduce the risk of chronic diseases.
12- Chia
Chia has anti-inflammatory action and is important for maintaining cardiovascular health.
13- Mel
Above all, sweet food is a good source of minerals for our body, such as calcium, magnesium, potassium and phosphorus, benefiting health in general. It is recommended to consume 1 teaspoon daily or add it to any fruit of your choice.
14- Avocado
Avocado is an excellent anti-inflammatory food as it is rich in potassium, magnesium, fiber and heart-healthy monounsaturated fats, as well as containing carotenoids and tocopherols, which are associated with reducing the risk of cancer.
15- Flaxseed
Flaxseed helps protect against bacteria and viruses. Its anti-inflammatory effects are still important for relieving the symptoms of bronchitis and cystitis and helping in cases of inflammation of the kidneys and bladder. It is also very effective against respiratory diseases, such as asthma.
16- Red cabbage
In short, this type of cabbage is a source of anthocyanins, a potent anti-inflammatory agent. Furthermore, it contains other nutrients with the same properties, such as glutamine and polyphenols.
17- Cereals
Lentils, peas, beans, oats, barley, rye, corn cereals, peanuts, rice (black, red or whole grain) and soy also fall into the anti-inflammatory foods category.
18- Dark chocolate
Above all, chocolates with 70% (or more) cocoa can be truly guilt-free desserts. According to research, the food improves blood flow, helps reduce blood pressure and also reduces the risk of diabetes.
19- Fruits
The following fruits are also part of anti-inflammatory foods: acerola, tomato, kiwi, guava, grape, avocado, passion fruit, lemon, apple, pineapple, coconut, mango, cashew, açaí and guaraná, blackberry, plum, pineapple, jabuticaba, strawberry, papaya.
20- Garlic
Finally, this seasoning is one of the most powerful anti-inflammatory foods. Because it reduces the inflammatory process and is an ally in combating diseases such as flu, colds, gastroenteritis, thrush, bronchitis and herpes.
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