Foods with anti -inflammatory role part 1

Inflammation can be both harmful and advantageous. On the one hand, it helps the body to defend itself from infections and wounds. On the other hand, chronic inflammation can lead to weight gain and diseases.

Stress, unhealthy foods and low physical activity can worsen this risk. However, some foods can help fight inflammation.

1. The berries

The berries are rich in fiber, vitamins and minerals. Although there are dozens of varieties, some of the most common fruits include: strawberries, blueberries, raspberries and blackberries. These fruits contain some antioxidants called anthocyanins. These compounds have anti -inflammatory effects that can reduce the risk of illness.

Our body naturally produces a cell type, which helps the immune system to work in optimal conditions. These cells are called Natural Killer (NK). A study has shown that people consuming blueberries produce a significantly greater number of NK cells, compared to those that do not consume at all, while in another study, overweight subjects who have consumed strawberries, had low levels of some inflammatory markers associated with cardiovascular diseases.

2. Grasso.

Fat fish are an ideal source of protein fatty acids and long chain, eicosapetenica (EPA) and docosaesian (DHA)

Although all types of fish contain these omega-3 acids, the best sources are: salmon, sardines, herring, mackerel and ancient. EPA and DHA reduce inflammation that can lead to metabolic syndrome, cardiovascular diseases, diabetes or kidney disease. This is what happens when the body metabolizes fatty acids in the components called also protects, with anti -inflammatory properties. In clinical studies, those who have consumed salmon or supplements with EPA and DHA have lowered the level of inflammatory marker.

However, in another study, patients with atrial fibrillation did not show changes in inflammatory markers following the daily consumption of EPA and DHA, compared to those who have taken placebo.

3. Broccoli

Brocoli are a vegetable of the crucifix family, extremely rich in nutrients, together with cauliflower, Brussels cabbage and cabbage cabbage. Following Studies, it has Been Shown That The Frequency of Crucifer VegetableS is associated with a Decrease in the Risk of Cardiovascular Disease and Cancer, two to the anti-Inflammotory effects of the antioxidants it contains, Broccoli Being Rich in Sulforaphans, An antioxidant That Fights Against Inflammation Reducing the Levels of Cytokines and NF-KB Inflammation).

4. Avocadoul

Rich in potassium, magnesium, fiber and monounsaturated fats benefits for the heart. In addition, it also contains carotenoids and tocopherols to reduce the risk of cancer.

5. Green tea

It is known that green tea is one of the healthiest drinks that we could consume. It has been shown that it reduces the risk of onset of cardiovascular diseases, cancer, alzheimer’s disease and obesity. Many of its benefits are due to its antioxidant and anti-inflammatory substance, in particular the epigalocatechine-3-gala substance (EGCG), which inhibits inflammation by reducing the production of proinflammatory cytokines and destroying fatty acids in the body’s cells.

6. Peppers

Both fat and fast peppers are rich in vitamin C and antioxidants with strong anti -inflammatory effects. The peppers contain quercitin, an antioxidant destined to reduce a marker of oxidative destruction in people with Jacoidosis. The peppers or chilli contains synapic and ferulic acid, which reduce inflammation and lead to a healthier aging.

7. Mushrooms

Mushrooms are fleshy structures produced by some mushrooms. There are hundreds of varieties all over the world, but only a few can be edible and raised for trade, such as Truffles, Portobello and Shiitake Mushrooms. Mushrooms have a very low calorie value and are rich in the vitamin B complex, selenium and copper. They also contain lectins, phenols and other substances that give an anti -inflammatory protection, but by cooking forgiveness most of these properties. Therefore, it is preferable to consume them in a raw or slightly cooked state to use their benefits.

8. Uva

The grapes are rich in anthocyanins that reduce inflammation and reduce the risk of cardiovascular diseases, diabetes, obesity, alzheimer’s and eye diseases.

The grapes are also one of the best sources of resveratrol.

9. Curcuma

The tumric is a spice with a strong aroma often used in the preparation of curry and other Indian dishes. Due to the curcumin (strong anti -inflammatory nourishing) present in considerable quantities, it has become very popular.

Turmeric is effective in reducing inflammation related to arthritis or diabetes. However, it can be quite difficult to obtain curcumin in sufficient quantities to have a remarkable effect only from turmeric. Consuming it together with black pepper can increase the effects due to the piperine that pepper contains, increasing the absorption of the turkish by 2000%.

9. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fat we can consume. Rich in monounsaturated fats and a main ingredient in the Mediterranean diet with numerous health benefits, extra virgin olive oil has been analyzed for its anti -inflammatory properties. It was related to the reduction of the risk of cardiovascular diseases and brain cancer. The effect of the lipococation, an antioxidant present in olive oil, was compared with that of anti -inflammatory drugs such as ibuprofen.

However, it is important to pay attention to the type of oil we use, the anti -inflammatory benefits are much larger in the extra virgin olive oil than in the refined one.

10. Chocolate and cocoa designed

In addition to its delicious taste, dark chocolate also has a high amount of antioxidants that reduce inflammation and lead to a healthier aging. Flavan are responsible for the anti -inflammatory chocolate effects and also maintain the endothelial cells that allocate healthy arteries. But to benefit from these effects, dark chocolate must contain at least 70% cocoa.