Which foods have the best anti-inflammatory effects?

Articles Jul 15, 2020 00:14

Whenever we get an infection somewhere, we think about buying medicine right away. This in the long run will make your body like a medicine container. This is how you change to be healthy.

When your throat and mouth become inflamed, most often we will first respond to "taking certain anti-inflammatory medications" to solve the problem.

In fact, there are some foods that can reduce chronic inflammation in the body, so you don't need to turn yourself into a "potion".

Inflammatory symptoms occur in the body quite commonly, it will make the function less effective, gradually obstructing body organs, destroying and causing many troubles. Therefore, fighting inflammation and recognizing them is extremely important in the health process.

Some foods are accomplices of inflammation, or it is better to stay away from them. Highly qualified nutritionists share the best list of anti-inflammatory foods for everyone. Please save to apply in your daily meals.

Which foods have the best anti-inflammatory effects?

Food has the best anti-inflammatory effect

1, Types of fish

Omega 3 fatty acids can inhibit inflammation, salmon, sardines, cod, ... are rich in such substances. People with chronic inflammation should include these fish regularly in their daily diet.

2, Raw nuts

Whole and unrefined whole grain foods have a slower digestion rate, prevent sudden spikes in blood sugar and help control inflammation.

Whole grains include millet and brown rice. Some high-quality beans, such as red beans, chickpeas, peas, etc., are rich in B vitamins, magnesium, potassium and soluble fiber, and have a low glycemic index, which is beneficial for fighting inflammation.

Which foods have the best anti-inflammatory effects?

3, Fruits and vegetables

All green leafy vegetables are rich in magnesium, which helps reduce inflammation. Apples, citrus, grapes and dark green leafy vegetables are rich in polyphenols, carrots, pumpkins and other orange-yellow foods that are rich in carotenoids. Both are beneficial for reducing inflammation.

Consume 300 to 500 grams of vegetables and 200 to 350 grams of fruit per day.

4, Tea

White tea, green tea, oolong and other teas are all catechin-rich daily drinks, which have antioxidant and anti-inflammatory effects.

Which foods have the best anti-inflammatory effects?

5, Some spices

Ginger, garlic, chili, cinnamon and other ingredients contain lots of natural anti-inflammatory substances, such as curcumin, which can be added to foods properly when cooking, which will have a great anti-inflammatory effect.

Foods that cause inflammation

1, Sweets, sweets

Nutritionist Victoria Drake of Oregon State University (USA) pointed out that foods containing large amounts of refined flour will create inflammatory factors, related to the speed of blood sugar. High blood sugar promotes the development of inflammation, so limit your intake of sugary drinks, bread, pastries, etc. to eliminate the risk of inflammation in the body.

You need to remind people that yogurt is a healthy food, but many yogurts are high in sugar. It's best to look at the nutrition label before buying, or choose a low-sugar milk, preferably a sugar-free one.

Which foods have the best anti-inflammatory effects?

2, Foods high in fat

Studies have shown that foods containing trans fatty acids can promote the appearance and development of inflammation in the body, and many high-fat foods like biscuits and milk tea contain unhealthy fatty acids. strong above.

Many processed foods are labeled as containing trans fatty acids or hydrogenated oils. People with chronic inflammation like arthritis and rhinitis must control this food intake.

3, Fried food

Researchers at the Icahn School of Medicine, Mount Sinai in New York (USA) found that as the amount of fried food decreases, the body's inflammatory markers also decrease. Because a lot of fried foods use oil that has been fried many times, containing lots of saturated fatty acids.

Eat less fried foods, and try to choose extra virgin olive oil and organic canola oil as your cooking oil.

Which foods have the best anti-inflammatory effects?

4, Processed meat food

Meat products that have undergone a complete processing, such as salami, sausages, ham and bacon, are rich in saturated fatty acids, which can aggravate inflammatory symptoms. Use fresh meat instead of processed meat products.

5, Drink too much alcohol

Topical alcohol can eliminate viruses and bacteria and reduce the likelihood of infection, but drinking too much can cause or worsen inflammation.

However, several studies have found that the antioxidant resveratrol in red wine may fight inflammation, which should not exceed 1 or 2 glasses a day.

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