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Anti-inflammatory
Inflammation and nutrition
Many times we hear about inflammations of the body, but what exactly are they and how can nutrition affect their elimination?
First let's consider what inflammation is
In simple words, inflammation is part of the reaction of the immune system, that is, it belongs to the body's own protection and healing mechanism. However, when it is out of control it can lead to opposite effects and him harm.Unhealthy lifestyle and poor nutrition has been found to develop chronic inflammations, which take a permanent toll on the body. A nutrient-poor diet that includes processed foods, saturated fats, and sugars combined with little exercise, chronic stress, and lack of sleep can lead to chronic inflammation in the body. In simple words, we could describe inflammation as the body's response to stress and lack of rest. On the other hand, there are several foods most of which belong to the so-called "medial diet" that reduce inflammation and with it chronic diseases.
Foods with anti-inflammatory action include
- Leafy green vegetables such as spinach and kale and cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts have powerful anti-inflammatory effects.
- Nuts and oily fish: Omega-3 fatty acids play an important role in fighting inflammation. Mackerel, salmon, sardines and other fatty fish are rich in omega-3 fatty acids and therefore have anti-inflammatory effects. Nuts, such as flax seeds, almonds and walnuts, also have a strong anti-inflammatory effect.
- Tomatoes are rich in lycopene, which is known to reduce inflammation. Cooked tomatoes have more lycopene than raw tomatoes. Drinking tomato juice is also beneficial.
- Ginger is a wonder spice with many health benefits, from improving digestion to anti-inflammatory properties.
- Turmeric: Turmeric is also known for its powerful its anti-inflammatory properties. Although it is used more in the kitchen, turmeric is still a very powerful anti-aging, antioxidant and anti-inflammatory super food.
- Olive oil: Extra virgin olive oil is rich in beneficial monounsaturated fats, the so-called good fats. These are fatty acids that reduce inflammation in cells and joints.
- Whole grains like black rice are rich in fiber, which reduces inflammation and keeps the heart and gut healthy.