Contents
The anti-inflammatory ration is a perfectly normal body response to cuts, infections or injuries and is part of the healing process. The problem arises when it takes too long and becomes chronic. Then new health problems start to appear. A healthy, nutrient-rich diet helps to restore balance in the body and reduce inflammation. See which anti-inflammatory products shouldn’t be missing from your menu.
1. Almonds
They are a rich source of monounsaturated fatty acids that are beneficial for the health of blood vessels. They also provide vitamin E, which is important for protecting the body against the action of pro-inflammatory substances – cytokines. Almonds are also a source of manganese and magnesium.
2. Legumes
Beans, peas, broad beans, lentils, chickpeas, soybeans are all rich sources of vegetable protein, B vitamins, but also polyphenols, especially anti-inflammatory isoflavones. Research indicates their protective effect when it comes to heart disease, diabetes, hypertension and the reduction of inflammatory processes.
3. Green leafy plants
Kale, spinach, cabbage, leaf beet and other vegetables belonging to this group are a rich source of chlorophyll, vitamin K and folic acid. They also provide the body with polyphenols, carotenoids and vitamin C that have antioxidant properties.
4. Olive oil
It is a product ubiquitous in the Mediterranean diet, known for its beneficial effects on the body, including the reduction of inflammation. Following this diet is associated with a reduced risk of cardiovascular disease. Olive oil is rich in monounsaturated fats that benefit the blood vessels. It also contains antioxidant polyphenols and anti-inflammatory vitamin E.
5. Fatty fish
Salmon, mackerel, halibut, and herring are all fish rich in omega-3 fatty acids. Many studies show that this type of fat is of particular importance in reducing inflammation in the body. However, it is important that the fish is properly prepared, preferably boiled or baked. Fried fish has lower health value. In addition, to experience the benefits of eating fatty fish, you need to include them in your menu several times a week.
6. Walnuts
They contain the most omega-3 fatty acids of all nuts. Additionally, they are a source of many phytochemicals and polyphenols that have anti-inflammatory properties. In addition, they are a treasury of magnesium and vitamin E.
7. Ginger and turmeric
Both products are known for their anti-inflammatory effects and are widely used in Asian cuisine. Research shows that turmeric helps the body block the action of NF-κB, a substance that regulates the immune system and causes inflammation. Ginger also reduces inflammation and provides relief from conditions such as arthritis.
8. Herbs
Basil, thyme, tarragon, oregano, cinnamon, cloves, nettle and many others are rich sources of biologically active substances. Some of them are anti-inflammatory. Hence, the menu should include the addition of herbs to dishes, but it is also worth sipping herbal teas.
9. Garlic
It has been used as a medicine for many diseases for centuries. It is used for treating common colds and for serious illnesses. It owes its high place in the natural medicine cabinet to its antibacterial, antiviral, antifungal and anti-inflammatory properties. Research shows that garlic acts in a similar way to non-steroidal anti-inflammatory drugs (e.g. nurofen) by stopping the inflammatory process.
10. Tea
Tea is a source of anti-inflammatory and antioxidant catechins. Matcha green tea in particular has a high antioxidant potential. It has seven times more antioxidants than chocolate. Drinking red, white or other green teas is also beneficial for the body. Black tea is also a source of polyphenols.