If you want to reduce systemic inflammatory effects and prevent the development of chronic diseases, try eating these foods.
It is defined by “inflammation” to the type of defensive response used by our body to various injuries, toxins or different types of diseases. As part of our immune system, this response is natural and temporary while defenses do their job until everything is normalized.
However, there is the type of chronic inflammation – which promotes inflammation – and can affect the entire body, whether or not there is any real threat. It can be quite painful, especially in older adults.
If inflammation does not decrease, it can be a trigger for other types of more important conditions such as hypertension, obesity, cancer, and diabetes.
However, avoiding chronic inflammatory status may be easier if we take care of our diet, especially the type of food we eat every day, of which some may prevent or promote inflammation.
How to decrease inflammation naturally?
You may know or suffer from any type of inflammatory condition below:
- Tonsillitis
- Meningitis
- Arthritis
- Conjunctivitis
- Sinusitis
- Hepatitis
- Colitis
- Rhinitis
- Headache
- Different types of colds
- Joint pain
Or maybe you just want to prevent such problems with your body. A diet rich with the following natural foods with more anti-inflammatory properties can help you suppress some medications, if required, or at least the doses.
Berries
They are the fruits that contain more anthocyanins, in addition to antioxidants with very efficient anti-inflammatory properties, they promote the increase of NK cells which improve the functions of the immune system. These fruits are mostly small and fleshy, a category in which they are found:
- Blueberries
- Raspberries
- Blackberries
- Cherries
- Strawberries
Fatty fish
In general, these types of marine foods are rich in protein, in addition to omega 3, BHA and EPA fatty acids.
These fatty acids are metabolized in some anti-inflammatory compounds known as resolvins and protectins and have numerous scientific evidences. In turn, they have anti-age properties since these fatty acids are very good for correcting skin problems.
Among the best-known fish are:
- Sardines
- Anchovies
- Salmon
- White tuna
- Herring
- Mackerel
- Trout
Olive oil
We already know how healthy it is to consume olive oil, especially in extra virgin. This oil is considered one of the healthiest that cannot be missing at any table or kitchen.
It contains monounsaturated fats that provide very good benefits to the body. In general, olive oil is associated with a reduction in the risk of cardiovascular diseases, in addition to other fatal ones.
It is recommended to consume at least 50 milliliters of olive oil per day. This may decrease the anti-inflammatory effects similar to ibuprofen.
Avocado
Also called “superfood“, it contains magnesium, potassium, monounsaturated fats and fibers, its main feature is that it reduces the inflammation markers NF-kB and IL-6. It also contains tocopherols and carotenoids, these types of compounds help prevent cancer.
Don’t forget to add avocados to your diet. This food should never be missing at your table.
Sweet pepper or paprika
It can be used in different recipes thanks to their adaptation to any type of diet. This type of food has anti-inflammatory effects thanks to several of its compounds such as the powerful antioxidants and vitamin C. Quercetin is also present, which is responsible for reducing oxidative damage.
Bitter chocolate
One of the favorite desserts in virtually everyone. When it is rich in chocolate (cocoa) – and not pure vegetable fat and sugars – it reduces the risk of diseases thanks to its anti-inflammatory antioxidants. To obtain these benefits, chocolate must contain at least 70 percent cocoa, preferably, if sweeteners and sugars.
On the other hand, flavonoids are responsible for helping the body maintain healthy arteries.
In turn, we cite some foods that you should avoid eating on some occasions or even at all.
Foods that promote inflammation
The anti-inflammatory and antioxidant effects of the above foods are sometimes not enough to combat such states. As long as you don’t suppress foods that promote inflammatory conditions from your diet, it will be harder to get quick results. Among these pro-inflammatory foods, we can mention:
Sugary drinks
- Sodas
- Juices
- Nectars
- Soda pop
Processed vegetable oils
- Corn
- Soy
- Canola
- Sunflower
Refined Carbohydrates
- Donuts
- Bread
- Pasta
- Tortillas
- Products with refined cereal flours such as wheat or corn
Trans fats and hydrogenated oils
- Ultra-processed foods
- Margarine
- Partially hydrogenated oils
- Processed meats
- Sausages and related
- Ham
Other anti-inflammatory foods
The six anti-inflammatory foods listed above are not the only ones. To avoid systemic inflammation, we must also consume whole grains, beans, legumes, grapes, mushrooms, tomatoes, nuts, and turmeric. Green tea is also highly recommended to fight inflammation.
If you want to improve your health and have the strength and stamina of a Kentucky Derby racehorse, be sure to add these foods to your diet. You can also add another dose of antioxidants by having a glass of wine per day or a few days of the week.
Do you know other foods that fulfill these fundamental functions to keep you healthy?
