Chronic immune inflammation is at the root of many common diseases. Arthritis, tuberculosis, allergies, type II diabetes, asthma - this is not a complete list of such pathologies. In 2014, after a series of studies, scientists found that patients who include so-called anti-inflammatory foods in their diet feel a significant relief in the course of the disease.
Chronic inflammation is the cause of many diseases
Inflammation is considered a natural defense reaction of the body to foreign elements (viruses, bacteria). It is of two types: acute and chronic. If the first is short-lived and localized, then the second is a real scourge for the whole organism. Chronic inflammation is a sluggish process that a person lives with for months or even years.
Chronic inflammation can be asymptomatic, "silently" destroying the body. But most often it is accompanied by permanent lethargy, drowsiness, problems with sleep and digestion. Chronic inflammation leads to damage to internal organs, joints, tissues and cells. It can provoke serious diseases, including the now widespread stroke and cancer. American scientists have also shown that chronic inflammation affects a person's cognitive decline.
Experts came to the conclusion that the problem can not only be prevented, but also solved with food. It is necessary to revise the diet and include "special" foods in it.
What are anti-inflammatory foods
Scientists attribute the anti-inflammatory properties to foods rich in minerals, vitamins, and essential fatty acids. Some do it worse, while others do it better. There is even a list of the best anti-inflammatory foods. It does not include superfoods with difficult to pronounce names, but the products we are used to. So, the first places in the top are occupied by spices and herbs. If you consistently include such foods in the menu, you can significantly minimize the risk of chronic inflammation.
Consuming as much of them as possible can help prevent chronic disease in the long run.
Top 12 anti-inflammatory foods
It contains a lot of gingerol. It is this substance that gives ginger a specific spicy bitterness and gives it a powerful anti-inflammatory effect. Gingerol blocks the formation of substances that contribute to the inflammatory process. Scientists recommend eating fresh ginger. Just be careful, as it irritates the stomach lining.
This bright yellow seasoning owes its powerful anti-inflammatory effect to curcumin. Clinically proven to be effective in treating arthritis. Studies have shown that this substance is on a par with such popular drugs as Motrin and Hydrocortisone. That being said, turmeric has no side effects.
They are rich in omega-3 fatty acids, including alpha-linolenic, eicosapentaenoic and docosahexaenoic. Scientists have proven their ability to protect cells from oxidative and inflammatory processes. Just 30 grams of walnuts per day will help replenish the balance of beneficial fatty acids.
This vibrant leafy green is rich in carotenoids, antioxidants, flavonoids and vitamin C. This composition effectively protects cells from inflammation. But only if no chemicals were used to grow the spinach. It is best to use locally sourced seasonal greens. Try to include raw spinach in your diet. When cooked and frozen, it loses its powerful anti-inflammatory potential.
This fish contains animal-based omega-3 fats that prevent inflammation. In 2012, a popular Scandinavian publication for gastroenterologists published a study confirming the anti-inflammatory properties of salmon. Also, this fish minimizes the oxidative process that destroys cells. Fish oil has similar properties. It can be used as an alternative to those who don't like fish.
Bromelain is present in the pulp of this tropical fruit. This enzyme affects the activity of leukocytes, which are directly involved in the inflammatory process. Doctors especially recommend including pineapple in the diet for osteoarthritis.
They contain omega-3 and omega-6 fatty oils, as well as linamarin. These substances give flaxseed its anti-inflammatory effect. Doctors recommend using them crushed. Whole seeds are difficult to digest in the stomach. Linseed oil is also an alternative.
It contains apigenin, a substance that helps the body fight inflammation. It also prevents vasospasm, relieves swelling and relieves pain. Celery, especially the root, is also rich in antioxidants.
The seaweed contains the polysaccharide fucoidan. It is a potent biological activator with anti-inflammatory properties. According to studies by Japanese specialists, the frequent inclusion of kelp in the diet helps to reduce inflammation. It is noteworthy that fucoidan acts selectively: it acts only on “diseased” cells, without affecting healthy ones.
Its composition is rich in flavonoids, which are considered to be strong natural anti-inflammatory compounds. Green tea is also rich in vitamin C and antioxidants. They suppress free radicals and thereby minimize inflammation.
In fact, it is a hard grain shell, in which everything useful is concentrated. Bran is valuable for a large amount of vitamins and minerals. They contain a lot of zinc. This trace mineral reduces inflammation and minimizes the harmful effects of natural oxidation processes. From a wide variety of bran, experts recommend staying on wheat or rye. They are the best at suppressing immune inflammation.
This mushroom is especially revered in the Celestial Empire. From time immemorial, the Chinese have been actively using it in the treatment of many diseases. Research by scientists has confirmed that shiitake promotes the activation of immune cells - T-lymphocytes and macrophages, which affect the formation of interferon. Thanks to the natural immunostimulant lentinan, this mushroom helps relieve inflammation.
Inflammatory foods
For anti-inflammatory foods to be beneficial, you need to completely rethink your diet. And exclude from it foods that provoke the inflammatory process. This includes all fast food. It contains trans fats and saturated fatty acids. They contribute not only to the occurrence of inflammation in the body, but also significantly increase the risk of obesity, pathologies of the heart and blood vessels, the development of diabetes and the appearance of tumors.
It is also worth excluding simple carbohydrates, in particular sugar, which is often called the "sweet death". And numerous studies of specialists confirm this. Uncontrolled consumption of sugar contributes to the inflammatory process.
Cut back on your intake of refined grains. Pour over whole grains instead of refined carbs. So, choose wild or brown rice instead of polished rice.
Don't neglect physical activity. Even simple exercises in the morning will help boost immunity. And this, in turn, will minimize the risk of inflammation in the body.
