There are many people who suffer from inflammation; a condition that can affect each of us.
To counteract it, an anti-inflammatory diet can be used.
Anti-inflammatory diet: foods and benefits
Nature offers us a variety of anti-inflammatory foods rich in nutrients capable of reducing the problem and acting in a targeted manner by calming internal inflammations.
Furthermore, modern scientific research suggests that it would also be useful to make some changes to our diet by removing foods that could cause inflammation, trying to enjoy the benefits that can derive from this.
Although drugs and other treatments are of paramount importance, many experts say that an anti-inflammatory diet can complement drug therapy.
Anti-inflammatory diet: a food proposition that makes you choose healthier alternatives and better foods
The best anti-inflammatory foods
- green leafy vegetables
- fatty fish
- extra virgin olive oil
- oil seeds beans
- aromatic herbs and spices
Research shows that green leafy vegetables rich in Vitamin K such as spinach and kale reduce inflammation as does flavonoid-rich broccoli. Beans, in general, have anti-inflammatory properties but the black variety is the best choice to make for an inflammatory state.
Excellent source of protein, magnesium, phosphorus and fiber; black beans are also excellent for promoting intestinal transit and digestion.
Fat yes but good ones!
Essential for the proper functioning of our body; fats must not be avoided but used wisely without exceeding in consumption in order not to run the risk of increasing calories.
An excellent source of fat is that from fish and related oils.
The omega-3 fatty acids, found in some seafood, such as mackerel, salmon, and sardines, support an anti-inflammatory diet that can prevent or reduce joint pain.
We recommend two or three servings a week and, in the event of a deficiency situation, a valid alternative is represented by supplements based on excellent quality fish oil.
These fats are cholesterol-free and high in antioxidants.
To bring to the table also the olive oil containing oleocantale; fundamental substance to counteract any type of inflammation. Avocado, rich in proteins, minerals and a good source of fat, and oil seeds such as sunflower and sesame are also excellent sources that help the body to stop inflammation.
Sesame oil, in particular, contains sesamol and sesaminol, two antioxidants that can have powerful health effects.
Aromatic herbs and spices: a remedy at the table not only for taste
The anti-inflammatory properties of some spices have been known and appreciated in traditional medicine since ancient times.
Some spices, in particular, in addition to their digestive functions, have specific properties capable of fighting certain ailments related to inflammation.
Ginger, for example, contains chemicals that can reduce both nausea and inflammation.
Researchers believe the chemicals act primarily in the stomach and intestines but may also work in the brain and nervous system to control nausea.
Its anti-inflammatory properties are determined by the presence of gingerol; the molecule able to counteract joint pain and also stimulate all the functions of the immune system.
Another spice rich in therapeutic properties is turmeric; the Indian spice with a typical intense yellow color.
Rich in fiber, vitamins and minerals, it is used as a real anti-inflammatory.
Contains curcumin, a chemical that can reduce swelling (inflammation). For this reason, turmeric turns out to be useful for the treatment of all those conditions that involve inflammation.
Nutmeg is rich in anti-inflammatory compounds called monoterpenes, including sabinene, terpineol and pinene, and is useful in reducing inflammation in the body both preventively and curatively.
Even garlic is an excellent remedy to reduce inflammatory states thanks to the presence of a chemical substance it contains: allicin; the same substance that also gives it the classic smell.
In addition to its antioxidant properties, garlic is able to facilitate cholesterol control and place itself among the natural anti-inflammatory foods that can also raise our immune defenses.
Don't forget the paprika, rich in capsacin; a compound found in chillies, has been shown to have a wide range of health benefits:
- antioxidant properties
- reduces the risk of cancer
- counteracts heart disease
- improves the action of the immune system
Saffron: the precious spice that us so much good
Used for medicinal purposes since ancient times, in particular, in the Middle East and Greece, its useful for various aspects of health: from inflammation to depression.
Spice rich in pigments capable of increasing the secretion of bile and gastric juices, its an excellent remedy for digestion, in particular, by those suffering from gastritis.
Nutrition has always been the most faithful ally in any therapy.
As we have seen, health and the resolution of various problems is conquered at the table with a diet rich in healthy foods useful for the health of our body thanks to their infinite beneficial properties.
And you? Were you familiar with these anti-inflammatory foods? You usually include them in your meal plan? Do you know others?
Write us everything in the comments!