One diet anti–inflammatory is a food proposition that aims to reduce inflammation in the body. Therefore, it is related to cardiovascular disease, hypertension, anxiety, depression, diabetes (type II) and even some types of cancer, as well as cases of depression and obesity.
When the body is inflamed, several changes occur in the body that act as red warnings indicating that something is wrong. This reduces the quality of life. Some of the signs are: irregularity in the intestine, energy fluctuation, excess sebum on the skin, which causes pimples and even dark circles.
According to Harvard Health Publishing studies, certain eating habits can strengthen the inflammatory condition in the body. Therefore, to reduce or prevent inflammation, meals must be balanced and rich in nutrients. Foods rich in antioxidant properties. You have to include menu foods high in healthy fats (found in olive oil, walnuts, almonds, avocados, and fish), fruits and vegetables, as well as cassava, sweet potatoes, pumpkin cabotiá, fresh herbs and spices.
What to avoid on an anti-inflammatory diet:
- Sugary drinks: soft drinks and sugary fruit juices;
- Refined carbohydrates: bread, white pasta;
- Sweets: cookies, candies, cakes and ice cream;
- Processed meats: turkey breast, mortadella, sausages;
- Processed snacks: filled biscuits, snacks;
- trans fats: Foods with partially hydrogenated ingredients;
- Alcohol: beer, gin, vodka, etc.
What cannot be missing from an anti-inflammatory diet:
purple grapes
Grapes contain plant compounds with properties anti–inflammatory and antioxidants. In addition, they can reduce the risk of various conditions, such as heart disease and obesity.
Red fruits
Blueberries, strawberries, raspberries and blackberries contain fiber and antioxidants that fight inflammation. Furthermore, these fruits not only reduce existing inflammation, but also prepare cells to better respond to any future inflammation.
Broccoli
Broccoli is rich in vitamins K and C, fiber and minerals potassium and magnesium. These properties have a positive effect on preventing the development of cancer.
Omega 3
Salmon and other fatty fish are rich in Omega-3, which acts in the prevention and treatment of various diseases. Diabetes, inflammatory bowel disease, Alzheimer’s, bipolar disorder, schizophrenia, and cystic fibrosis are some examples.
Furthermore, Omega-3s are also useful in cases of autoimmune diseases such as lupus, psoriasis and multiple sclerosis.
Turmeric
Turmeric or turmeric is a tasty yellow-orange spice. It also has a variety of therapeutic properties, including anti–inflammatoryantioxidants, antimicrobials, as well as antiseptics and analgesics.
Green leaves
Spinach, kale, Swiss chard, and rocket are packed with antioxidants, vitamins, and nutrients like folic acid, fiber, and vitamins A, C, E, and K. It’s worth remembering that more fruit and vegetables have been widely recommended. As a key component of a diet healthy, these leaves help reduce the risk of major chronic diseases such as cancer and cardiovascular disease (CVD), the leading causes of death worldwide.
Avocado
Avocados are sources of healthy fats, which help reduce cholesterol and joint inflammation. Additionally, avocados contain vitamins C, E, and K, as well as offering manganese, selenium, and zinc.
tomatoes
Tomatoes are a source of “lycopene” which is the pigment that gives red and pink fruits. It is a nutrient with antioxidant properties associated with health benefits, ranging from heart health to protection against sunburn and some types of cancer.
Extra virgin olive oil
Olive oil contains compounds responsible for its benefits anti-inflammatory, antioxidant and antimicrobial. Incidentally, its anti-inflammatory action is so effective that it has been compared to the drug “Ibuprofen”.
chia
Chia seeds are known as a superfood. They offer all nine essential amino acids and are therefore a high quality plant protein. In addition, over 80% of the carbohydrate content of the seeds is in the form of fiber.
Consultancy: nutritionist Dr. Marianna Magri
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
