Inflammation can both benefit and harm the body.
On the one hand, it helps the body protect itself from infection and injury. But on the other hand, inflammation chronic may lead to weight gain and illness .
Stress, Food causes unhealthy inflammation and sedentary can make this risk even worse.
However, there are some foods that can really help fight inflammation.
Below is a list of 13 scientifically proven anti-inflammatory foods.
1. Berries
Berries are small fruits that contain lots of fiber, vitamins and minerals.
Berries have many types, some of the most popular berries include:
- Strawberry
- blueberry
- Red raspberry
- Black raspberries
Berries contain antioxidants called . These compounds have anti-inflammatory effects thereby reducing the risk of disease .
The body produces natural killer (NK) cells, which help maintain the normal functioning of the immune system.
One study found that men who eat blueberries every day can produce a lot Import than men do not eat .
In another study, overweight men and women with strawberries had fewer signs of inflammation associated with heart disease .
Conclusion: Q Berries contain antioxidants called anthocyanin. These compounds can reduce inflammation, enhance immunity and reduce the risk of heart disease.
2. Fat fish
Fat fish is a source the protein , omega-3 fatty acids Long chains of EPA and DHA are excellent.
Although all types of fish contain some omega-3 fatty acids, the following fatty fish are Better supply :
- Salmon
- Pilchard
- Herring
- Mackerel
- Anchovy
EPA and DHA help reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease .
These effects are obtained after the body converts these fatty acids into compounds called and has anti-inflammatory effect .
In clinical studies, people who eat salmon or use EPA and DHA functional foods have reduced the signs of inflammation (CRP) .
However, in another study showed patients Daily use of EPA and DHA has no difference in inflammatory signs compared to those taking placebo .
Conclude: Fatty fish contain a large amount of omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
3. Broccoli
Broccoli very nutritious.
This vegetable belongs to the vegetable family with white broccoli and Brussels sprouts Kale.
Research shows that eating a lot of vegetables belonging to the vegetable family may reduce the risk of heart disease and cancer .
This effect may be due to the anti-inflammatory effect of antioxidants in vegetables.
Broccoli is very rich an antioxidant against inflammation by reducing the amount and causes inflammation .
Conclude: Broccoli is one of the best sources of sulforaphane, an antioxidant that has anti-inflammatory effects.
4. Avocado
Butter is a "super food."
This fruit contains lots of potassium, magnesium, fiber and monounsaturated fat.
Butter also contains and has been linked to reducing cancer risk .
In addition, a compound in butter has been shown to reduce inflammation on young skin cells .
One study showed that people who ate a slice of butter with hamburgers had lower signs of NF-kB and IL-6 than those who ate only hamburgers .
Conclude: Butter contains many beneficial compounds to fight inflammation and reduce the risk of cancer.
5. Green tea
Perhaps you already know that green tea is one of the best health drinks.
This drink has been shown to reduce the risk of heart disease, cancer, Alzheimer's disease, obesity and other diseases .
Green tea has many benefits such as having antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate .
EGCG inhibits inflammation by reducing the production of cytokines that cause inflammation and damage to cell fatty acids .
Conclude: High levels of EGCG in green tea help reduce inflammation and protect cells from damage caused by diseases.
6. Chili
Bell peppers and hot peppers are rich in vitamin C and antioxidants that have a strong anti-inflammatory effect .
There are antioxidants in bell peppers has been shown to reduce a sign of oxidative damage in an infected person .
Hot peppers contain and can reduce inflammation and make the aging process healthy .
Conclude: Hot peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid and other antioxidants that have anti-inflammatory effects.
7. Mushrooms
The mushroom carries a thick structure created by certain fungi.
Thousands of different fungi exist in the world, but only a few can be eaten and grown for sale.
Among them are truffles, portobello mushrooms and shiitake mushrooms.
Mushrooms contain very little calories But rich in B vitamins, selenium and copper.
Mushrooms also contain lectin, and other anti-inflammatory agents .
A special mushroom named may reduce low-grade inflammation in obesity .
However, one study found that cooking mushrooms caused most anti-inflammatory compounds to be reduced, so it's best to eat raw or cooked mushrooms only. ).
Conclude: Mushrooms contain a number of compounds that help reduce inflammation. Eating raw or cooked mushrooms can help you achieve the highest anti-inflammatory effect.
8. Grapes
Grapes containing anthocyanin have an effect on reducing inflammation.
This fruit may also reduce the risk of certain diseases such as cardiovascular disease, diabetes, obesity, Alzheimer's and eye disorders .
Grapes are also one of the best sources of resveratrol, which is a very good compound for health.
In one study, people with heart disease who consumed grape extract every day reduced the signs of inflammation including NF-kB .
Concentration Their also increased. This is a good sign because low adiponectin levels can lead to weight gain and increased risk of cancer .
Conclude: A few plant compounds in grapes, including resveratrol, can reduce inflammation. They may also reduce the risk of certain diseases.
9. Art
Turmeric is a strong spice with a soil-like flavor often used in curry and other Indian dishes.
It has received much attention because it contains curcumin, a powerful antioxidant.
Turmeric is effective in reducing arthritis, diabetes and other diseases .
When people with metabolic syndrome were given 1g of curcumin daily, their CRP levels were significantly reduced compared to placebo .
However, if using technology alone, it is very difficult to get significant effects.
In one study, overweight women ate 2.8 grams of turmeric a day without finding signs of improving inflammation .
Combining black pepper and turmeric brings positive effects. Black pepper contains can increase curcumin absorption to 2,000% .
Conclude: Turmeric contains a strong anti-inflammatory substance called curcumin. Eating black pepper with turmeric can significantly increase curcumin absorption.
10. Pure olive oil
Pure olive oil is one of the healthiest fats.
This oil contains many monounsaturated fats and is an indispensable product diet of Mediterranean people .
Many studies have analyzed the anti-inflammatory properties of olive oil.
Olive oil has been linked to reducing the risk of heart disease, brain cancer and other serious health conditions .
In a study of Mediterranean diets, CRP and some other inflammatory signs were significantly reduced in consumers who consumed 1.7 oz (50 ml) of olive oil a day .
Effect of an antioxidant found in olive oil, has been compared with anti-inflammatory drugs like ibuprofen .
However, it is important to note that the choice of olive oil is correct. Pure olive oil has a much stronger anti-inflammatory effect than refined olive oil .
Conclude: Pure olive oil provides powerful anti-inflammatory benefits, it can reduce the risk of heart disease, cancer and other serious health conditions.
11. Dark chocolate and cocoa
Black chocolate is a delicious, greasy food.
It also contains many antioxidants that help reduce inflammation. These substances can also reduce the risk of disease and make the aging process healthier .
Flavanol in chocolate has an anti-inflammatory effect, while maintaining endothelial cells in arteries .
One study showed that the endothelial function of smokers had a significant improvement of two hours after eating chocolate containing many flavonols .
However, you have to choose to eat dark chocolate containing at least 70% cocoa (or higher) to achieve anti-inflammatory effect.
Conclude: Flavanol in dark chocolate and cocoa has the effect of reducing inflammation. It may also reduce the risk of certain diseases.
12. Tomato
This type of food is rich in vitamin C and potassium an antioxidant that has an impressive anti-inflammatory effect .
Lycopene is particularly beneficial in reducing inflammatory compounds associated with certain types of cancer .
One study found that drinking tomato juice can significantly reduce signs of inflammation in overweight women. However, these signs do not decrease in obese women .
In a study analyzing different lycopene forms, researchers found tomatoes and tomato products reduced inflammation more than lycopene supplements .
Finally, you should note that cooking tomatoes and olive oil can maximize the amount of lycopene absorbed into the body .
That's because lycopene is a carotenoid - a fat-soluble nutrient. They are better absorbed when combined with fat during meals.
Conclude: Tomatoes are a great source of lycopene, which can reduce inflammation and fight cancer.
13. Cherry fruit
Cherry is a delicious and antioxidant-rich fruit like anthocyanin and catechin that have anti-inflammatory effects .
Although the health benefits of sour cherry have been heavily researched, sweet cherry has its own benefits.
One study showed that eating 280 grams of cherries a day for a month reduced CRP levels and the index remained for 28 days after participants stopped eating .
Conclude: Sweet and sour cherries contain antioxidants that reduce inflammation and reduce the risk of diseases.
14. Other things
Even mild chronic inflammation can lead to illness.
Take control of inflammation by choosing foods that are both rich in antioxidants and appetizing mentioned above.
