Chronic inflammation in the body is the origin of multiple disorders and diseases. Make sure these anti-inflammatory foods are not lacking in your regular diet.
Swelling, redness, pain, and warmth are some of the symptoms of inflammation. Behind the tendency to inflammation there may be genetic factors, continued exposure to toxic substances, failures in the immune system or even the taking of certain drugs. But the most common is that habits and diet are the cause of this alteration.
In particular, unbalanced diets that promote overweight are behind most cases of chronic inflammation. It occurs because the fat accumulated in the body has a pro-inflammatory action (promotes inflammation). That is why it is easier for an overweight person to develop chronic diseases.
Conversely, adequate intake of some nutrients (such as omega-3 fatty acids, antioxidants, or fiber) help reduce inflammation.
THE 5 MOST EFFECTIVE FOODS TO FIGHT INFLAMMATION
A diet rich in these nutrients will help you prevent and fight inflammation. Take note, these are some of the best foods with anti-inflammatory action.
Consuming Brussels sprouts or other sprouts is associated with a lower risk of heart disease or cancer due to the anti-inflammatory effect of sulforaphane, an antioxidant compound that reduces cytokine levels.
Sulforaphane in cabbages activates genes that enhance the response to the inflammatory action of free radicals. It also stimulates factors that inhibit tumor growth.
- The way to cook them is decisive so that we can take advantage of their properties. To avoid the destruction of the sulforaphane by heat, it is best to steam them for only three minutes.
- A great idea is to add mustard to the recipe, because it provides an extra myrosinase enzyme, which multiplies the absorption of sulforaphane by 4. This tip is especially necessary if you are making frozen Brussels sprouts.
A single persimmon provides you with 20% of your daily needs for vitamin C. This nutrient is one of the most powerful antioxidants and, therefore, anti-inflammatory that exist. It reduces the risk of heart disease, prostate cancer and diabetes, among other disorders.
The amount of vitamin A in the form of beta-carotene is even more: one persimmon satisfies 55% of the daily needs. Beta carotene is also an antioxidant and reinforces the effect of vitamin C.
The flavonoids quercithin and camferol are beneficial for the state of the cardiovascular system, including the heart, because they reduce the levels of blood pressure and lower the levels of LDL, the bad cholesterol.
Curcumin, the most prominent active ingredient in turmeric, is as anti-inflammatory as drugs, but without its side effects.
- To take advantage of its benefits, it is necessary to promote its absorption. To do this, add black pepper and a healthy fat, such as raw olive oil, to the recipe or spice mix.
- Fresh turmeric has an incomparable aroma. To use it you just have to peel a piece of root and grate it finely. You can add it to juices, smoothies and all kinds of stews.
4. The chanterelle
The níscalo or robellones (Lactarius deliciosus) are one of the most exquisite snacks that the forest offers us during autumn and winter.
The beta-glucans, polyphenols and terpenoids in robellón are capable of reducing inflammation indicators and alleviating associated pain, according to a study conducted at the King Saudi University (Saudi Arabia). Of all the mushrooms, the robellón stands out for being the richest in antioxidant flavonoids.
Essential nutrients such as iron, iodine, vitamins B2, B3 and B6, selenium, magnesium, zinc, calcium and proteins are also present in significant doses in the chanterelle.
- You can prepare them on the grill or on the grill with a few drops of oil and a mince of garlic for about 10 minutes. Before serving, drizzle with a little oil and sprinkle with parsley.
5. The turnip greens
The turnip greens that the Galicians add to their traditional broth are related to the “modern” kale or cabbage, which the Galicians have also added to the broth forever. These turnip greens (or turnip greens) are the leaves of turnips (Brassica Rapa or Brassica napus).
They are as anti-inflammatory and anticancer as the rest of crucifers, thanks to their sulfur compounds.
- You can add turnip tops to tortillas and broths, which will acquire an interesting bitter note.