Recently, there has been a lot of talk about “anti-inflammatory foods,” foods that reduce inflammation in the body. Tom Brady’s ultra-fast diet is a good example. It leads, among other things, some people to ban mushrooms and night food because of inflammation. But we need to be concerned about the type of inflammation in the body, and the foods we eat can affect it.
Well, yes and no. The important thing is that the inflammation in the body fight is not always negative. There are essentially two types of inflammation: acute inflammation is a normal and healthy response of the body to a specific injury or disease, and chronic inflammation is an inflammatory response of the body fight that lasts for weeks, months, or even years. Chronic inflammation is when the body’s inflammatory response lasts for weeks, months, or even years. Even if you don’t see it or don’t feel it, this type of inflammation is a sign of health problems,” says medical advice from Karen Ansell, MS, RDN, author of Healing Super Fruits for Anti-Aging. Stay young and live longer.
What kind of problems, she asks? Inflammation has been associated with diseases such as rheumatoid arthritis, stroke, and cardiovascular disease. It is also linked to Alzheimer’s disease, erectile disorders, and cancer. In addition, the National Institute of Health (NIH) medical advice on reports that people with chronic inflammatory bowel diseases, such as ulcerative colitis and Crohn’s disease, have an increased risk of developing bowel cancer.
For example, we know that chronic inflammation is associated with a number of unpleasant conditions (although we do not yet know how strong this link is). Can chronic inflammation be prevented? If so, is what you eat importantly?
Despite what Tom Brady may say, experts, are not entirely sure of the role your diet can play in reducing inflammation. But Frank Hu, MD, MP, PhD, head of nutrition at the Harvard School of Public Health, says it can play an important role in our gut microbiome, which is linked to the immune system. Research has shown that a healthy diet can improve gut microbiome and reduce harmful bacteria. It can regulate the inflammatory response,” he explains.
What is the fastest way to reduce inflammation in the body?
According to Hu, avoiding sugary drinks, refined carbohydrates and processed meats can help prevent chronic inflammation (his recommendations are consistent with nutritional guidelines for Americans 2016-2020, which suggest limiting calories from added and saturated fats and eating large amounts of whole grains and fruit).
What are the best anti-inflammatory foods?
Although the exact role of diet in chronic inflammation is not entirely clear, many foods suspected of having anti-inflammatory effects are also nutritious in other respects. If you want to try foods that fight the anti-inflammatory diet, here are a few…
Green leaves, such as cabbage, are rich in antioxidants and, according to a Harvard University health publication, should be included in any anti-inflammatory diet.
- Almonds and other wood nuts
Studies show that almonds, cashews, nuts, pistachios, and Brazil nuts can fight inflammation. In addition, “studies have shown that nuts can prevent arterial inflammation through powerful antioxidants known as polyphenols,” Ansell said. Nuts can be added to salads, sprinkled with Greek yogurt or whole-grain foods.
“Fish rich in omega-3 and healthy fats.” Mr. Ansell said. According to the Mayo Clinic, regular consumption of omega-3s can reduce the risk of heart disease and high blood pressure.
Sardines are a delicious alternative,” says Ansell, “and every ounce contains more omega-3 than salmon. You can eat the sardines directly in the jar and season them a little by adding pasta or serving them on toast, Danish style.
Turmeric contains a compound called turmeric that has anti-inflammatory properties. Ansell recommends turmeric to anyone with joint pain. Sprinkle turmeric over fried vegetables, add turmeric powder curry to soups or sprinkle with an omelet. Turmeric can also help protect your memory and mood.
“It has been shown that eating more fiber leads to lower levels of C-reactive protein, an inflammatory marker.” Putting quinoa in pepper or serving quinoa instead of low-fiber cereals like brown rice can help reduce your risk inflammation by 5 grams of fiber per cup cooked. In addition, a 1/2 cup of cooked quinoa contains 4 grams of protein and 3 grams of fiber, which gives it greater nutritional value.
Salmon is also an excellent food with a high content of omega-3 fatty acids. Fry them in a frying pan with olive oil and vegetables for a healthy meal that reduces inflammation.
According to a 2017 study published in the journal Frontiers of Food, there is evidence that a Mediterranean diet can help fight inflammation. Legumes such as lentils are an important part of the Mediterranean diet and are also high in protein and fiber.
Studies have shown that blueberries contain antioxidants called anthocyanins that can reduce inflammation. Blueberries are also a good source of potassium, vitamin C, vitamin K, and manganese. Try eating blueberries or adding frozen berries to your morning cocktail.
- Olive oil.
Olive oil is an important part of the Mediterranean diet and has antioxidant properties, according to the authors of the 2017 study mentioned above. It is recommended to consume olive oil as it has anti-inflammatory properties similar to that of healthy eating of fish oil.
Other excellent sources of healthy fats:
- Flax seeds
- Chia seeds
- Green tea
- Coconut Oil
- Black beans
- Argan Oil
What To Avoid To Benefits From Anti-Inflammatory Foods
If everyone needs to eat whole foods to support the immune system and reduce inflammation, it is even more important to maintain good immune function, especially for employees who are on the front line to fight a high risk of infection. This can also be achieved by avoiding processed, packaged foods, and fried foods.
“Processed foods containing sugar, omega-6 fatty acids, excess sodium, and dry additives can health conditions that cause inflammation,” Green told ETNT. A high level of inflammation strains your immune system and makes you more vulnerable to disease and disorder.
For your health, avoid processed foods and maintain a diet rich in vitamins, minerals, anti-inflammatory properties, and whole foods that are part of the team.
Are eggs anti-inflammatory?
People ask many times this question are eggs anti-inflammatory? the answer is simple is no, because all anti-inflammatory came from the plant and seafood all other meats you have to avoid them including any red meats, and chicken meat.
The key to supporting the immune system is to eat foods that have an anti-inflammatory effect on the body. Not the above story about eating this, but that! According to mayo clinics, experts said that inflammation is one of the main indicators of how your diet affects your immune system.