2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Stock up on these anti-inflammatory foodsto restore and strengthen your body.
Inflammation can cause chaos in the body, affecting all organs - from the skin to the heart. To stop the development of inflammatory processes, consume more of the fresh foods below.
Mandatory foods in the anti-inflammatory diet for green leafy vegetables, celery, Chinese cabbage, broccoli, red beets, and from the fruits often choose blueberries and pineapple. Although not traditional Bulgarian food, coconut oil and ginger are some of the most powerful weapons when it comes to this. to protect ourselves by eating from inflammation.
It is important to know that omega-3 and omega-6 fatty acids are extremely important when we do not want to be sick. These anti-inflammatory compounds however, they must be in excellent balance in the body to benefit.
In a healthy diet, their ratio in the menu should be 1: 3 omega-3 to omega-6. The modern harmful diet, which includes many refined foods, processed products, sugars and trans fats, upsets the balance between fatty acids - 1: 14-25.
Here's more from the best anti-inflammatory foodswhich you should include regularly in your diet.
Salmon
This fish contains a minimum of mercury and is rich in omega-3 fatty acids, which are effective against inflammation. Bake, grill or steam, serve with fresh salad.
Turmeric
This ancient spice is known for its ability to reduce inflammation. Add ground turmeric to dry marinades, soups, drinks. For better absorption, be sure to add a pinch of black pepper to it.
Flaxseed
Flaxseed oils help counteract inflammation. Whole or ground seeds can be used in salads, smoothies and baked goods.
Water
You fight inflammationby drinking enough water. It contains no calories and remains the best way to maintain water balance and detoxify. Don't like clean water? Use fresh fruit, the juice of which is poured into the water with a delicate taste.
Walnuts
These crunchy nuts add flavor and texture to salads, snacks, hot porridge and baked goods. They can even be used in pesto sauce, replacing pine nuts. The anti-inflammatory properties of walnuts are associated with a reduced risk of chronic diseases such as diabetes and heart disease.
Forest fruits
The antioxidants found in blueberries, strawberries and raspberries are great helpers in the fight against inflammation and they work well with the creamy yogurt in the parfait. Choose fresh fruit during the season and use frozen fruit the rest of the time.
Chia seeds
Photo: TanyaGyurova
These small seeds are rich in omega-3 acids and an impressive array of vitamins and minerals. Mix them with soy pudding milk or add to fresh fruit for a quick and easy sugar-free dessert. Soak them overnight or for several hours directly in the milk, juice to soften.
Avocado
The healthy unsaturated fats in avocados can help fight inflammation. A study published in 2012 found that eating avocados helped limit the production of compounds that cause inflammation and disrupt blood circulation. A serving of guacamole is the best way to enjoy this fruit.
Cherry
Cherries are another treasure trove of antioxidants! It was found that cherry juice reduces inflammation and promotes muscle recovery after a workout. Add cherries to salads to taste.
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