30 anti-inflammatory foods to include in your diet

30 anti-inflammatory foods to include in your diet
30 anti-inflammatory foods to include in your diet
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Foods with this property deflate the body.| Photo: Freepik

  • 01/04/2024 10:30
  • Updated on 03/26/2024 at 10:55

Did you know that everyone needs to include anti-inflammatory foods in your eating routine?

In addition to their many health benefits, they are easy to find foods.

Learn more about them below.

What are anti-inflammatory foods?

Foods that have anti-inflammatory properties help reduce inflammation in the body.

Including these foods in your diet regularly promotes the general health of the body, not just deflating it.

However, it is important to remember that a balanced and varied diet, together with a healthy lifestyle, is essential for keeping inflammation under control. Just consuming these foods will not bring rapid changes to body composition.

How do anti-inflammatory foods work?

You anti-inflammatory foods contain bioactive compounds such as antioxidants, vitamins, minerals and phytonutrients that help fight inflammation in the body.

They work in several ways to reduce inflammation, the main ones being:

Neutralization of free radicals

The antioxidants present in anti-inflammatory foods help neutralize free radicals, which are unstable molecules that can cause damage to cells and trigger inflammatory processes.

Inhibition of inflammatory enzymes

Some compounds found in anti-inflammatory foods have the ability to inhibit the activity of pro-inflammatory enzymes, thus reducing the production of substances that promote inflammation.

Modulation of the immune system

Some anti-inflammatory foods can modulate the immune system’s response, helping to balance immune cell activity and reducing the production of pro-inflammatory cytokines.

Reduction of oxidative stress

Antioxidant-rich foods help reduce oxidative stress in the body, which is associated with chronic inflammation and several health conditions.

Improved gut health

Some anti-inflammatory foods, such as cruciferous vegetables and fiber-rich foods, promote gut health by helping maintain a healthy microbiome and reducing inflammation in the gastrointestinal tract.

Together, these mechanisms help reduce inflammation in the body and can provide significant health benefits, including reducing the risk of chronic diseases such as heart disease, type 2 diabetes and cancer, and improving overall well-being.

To find quality anti-inflammatory foods, pay attention to the industry where you buy your natural products. After all, the poor management of this process can turn all these benefits into great health villains.

For this, the recommendation is the Curitiba brand Taina Alimentos.

With products 100% free of cross-contamination, their consumption is safe for those with celiac disease, allergies or lactose intolerance.

Find out more about Taina Alimentos when accessing your website or social networks.

10 benefits of anti-inflammatory foods

So that there is no doubt, we have separated the main advantages of including anti-inflammatory foods in your diet. Check out:

  • Reduction of inflammation

Anti-inflammatory foods help reduce inflammation in the body, which can lower your risk of chronic diseases such as heart disease, diabetes and cancer.

  • Strengthening the immune system

Foods rich in antioxidants and essential nutrients strengthen the immune system, helping the body fight infections and diseases.

  • Improved cardiovascular health

Some anti-inflammatory foods, such as fatty fish rich in omega-3s, can help lower cholesterol and blood pressure, improving heart health and reducing the risk of heart disease.

Certain foods have natural analgesic properties that can help relieve pain associated with inflammation, such as joint and muscle pain.

  • Promoting brain health

Some anti-inflammatory foods, such as antioxidant-rich fruits and vegetables, may help protect the brain against oxidative damage and reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Foods rich in fiber and probiotics promote intestinal health, helping with digestion and absorption of nutrients, as well as reducing inflammation in the gastrointestinal tract.

  • Blood sugar regulation

Some anti-inflammatory foods, such as whole grains and non-starchy vegetables, have a low glycemic index, which helps regulate blood sugar levels and reduce the risk of type 2 diabetes.

  • Promoting skin health

The antioxidants present in anti-inflammatory foods help protect the skin against damage caused by free radicals, promoting healthier, more youthful skin.

A diet rich in anti-inflammatory foods provides the nutrients needed to keep energy levels stable throughout the day, preventing energy spikes and crashes.

Anti-inflammatory foods are generally low in calories and rich in nutrients, which can help with weight loss and maintaining a healthy weight over time.

30 anti-inflammatory foods

Also find out what the easiest anti-inflammatory foods to find. Save the list below which contains 30 options:

  • Salmon
  • Tuna
  • Sardine
  • Herring
  • Trout
  • Avocado
  • Extra virgin olive oil
  • Nuts
  • Almonds
  • Chestnuts
  • Chia seeds
  • Flax seeds
  • Quinoa
  • Broccoli
  • Spinach
  • Cabbage
  • Cauliflower
  • Eggplant
  • Pepper
  • Beet
  • Ginger
  • Turmeric (turmeric)
  • Cinnamon
  • Garlic
  • Onion
  • Blueberry (blueberry)
  • Strawberry
  • Pineapple
  • Pomegranate
  • Kiwi

These foods are known for their anti-inflammatory effects due to their high levels of antioxidants, omega-3 fatty acids, fiber and other bioactive compounds.

Integrating them into your diet can help reduce inflammation in the body and promote general health.


The article is in Portuguese

Tags: antiinflammatory foods include diet

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