2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Chronic inflammation is associated with cancer, cardiovascular disease, and other health problems. However, a few dietary changes can help reduce inflammation, so you will not only be healthier, but you are also more likely to cure pre-existing conditions.
There are two types of inflammation and the consequences are quite different. Acute inflammation is safe and necessary. An example of acute inflammation is the healing of a slit wound. Chronic inflammation, on the other hand, is harmful and suggests the presence of serious diseases. Its symptoms are often vague and nonspecific. It is like a small fire burning the body from the inside, which over time is maintained by other irritants.
It gradually begins to affect the body by damaging cells, overfiring the immune system and creating imbalances that can lead to long-term health problems such as autoimmune diseases, arthritis, depression, Alzheimer's disease and Parkinson's disease.
Chronic inflammation is difficult to recognize because there are no obvious symptoms, but one thing that studies confirm is that you can prevent future illnesses as well as reduce inflammation by choosing food. See 8 anti-inflammatory foodsto include in your diet today.
1. Berries
Blueberries, strawberries, raspberries, blackberries and cranberries have been shown to help reduce the risk factors for cardiovascular disease and high blood pressure. Berries contain anti-inflammatory compounds such as anthocyanins and ellagitannins, as well as potassium, vitamin C, vitamin E and folic acid.
2. Whole grains
Whole grains such as brown rice, whole grain breads and oatmeal are rich in antioxidants, phytic acid, vitamin E and selenium. Whole grains also contain fiber. Women should aim for 25 g of fiber per day, and men 38 g.
3. Matcha tea
Matcha tea is a relative of green tea, but with a stronger aroma and brighter color. It is more powerful than green tea because it contains more of the compound epigallocatechin-3-gallate, which has strong anti-inflammatory properties.
4. Nuts
Walnuts are rich in polyunsaturated fats. People who replace saturated fats in foods such as butter, whole milk products and animal fats with polyunsaturated fats in foods such as walnuts, oily fish and olive oil have a lower risk of heart problems.
5. Nar
Both fruit and pomegranate juice offer many health benefits, helping to reduce the chances of developing various types of cancer, cardiovascular disease, arthritis and other chronic diseases. Some of the health benefits of pomegranate consumption are due to its anti-inflammatory properties, thanks to compounds such as elagitanins.
6. Cruciferous vegetables
According to studies, cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage are powerful anti-inflammatory drugs. The benefits of these vegetables are thought to be due to fiber and key phytochemicals such as glucosinolates.
7. Seafood
Lack of protein from various seafood, as well as excessive consumption of meat and poultry are key factors in the occurrence of chronic inflammation. Aim to include fish and seafood in your diet at least twice a week. Remember that oily fish such as salmon, tuna and sardines are extremely important because of the high content of omega-3 fatty acids they have.
8. Olive oil
Olive oil is associated with a reduced risk of various conditions, including heart problems, cancer, joint and neurological diseases. Its advantage is primarily due to a phenolic compound called oleocanthal.
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