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9 foods that have anti-inflammatory effects like “natural antibiotics” – Life Health

Saturday, March 26, 2022 08:00 AM (GMT+7)

Many foods act as natural antibiotics to help strengthen the body’s resistance and limit inflammation.

Selecting powerful anti-inflammatory foods in your daily diet will help you limit the inflammation of arthritis, finger pain or arthritis. rheumatoid arthritis…Here are some anti-inflammatory foods you should eat every day.

1. Berries

Berries are small fruits that contain a lot of fiber, vitamins and water such as strawberries, blueberries, blackberries, raspberries… Berries contain anthocyanins, an antioxidant with anti-inflammatory effects, reducing the risk of cancer. chance of disease.

In some studies, people who consumed blueberry extract every day produced more valuable natural killer cells than those who didn’t.

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2. Broccoli

Broccoli is a food rich in nutrients, vitamins, minerals, fiber and healthy antioxidants.

Broccoli is rich in sulforaphane, an antioxidant that helps reduce inflammation by reducing levels of cytokines and factor kappa B, which are inflammatory molecules in the body.

Broccoli also contains various bioactive compounds that have been shown to reduce inflammation in body tissues. Kaempferol, a flavonoid in broccoli, demonstrates powerful anti-inflammatory capabilities.

3. Bell peppers

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Not only used in food processing, bell peppers are also considered as a natural antibiotic with effective anti-inflammatory effects. Red bell peppers are rich in vitamin C, antioxidants such as phytochemicals and carotenoids, especially beta-carotene, which have anti-inflammatory effects.

Quercetin in bell peppers can reduce inflammation associated with people with chronic conditions like diabetes.

4. Avocado

Avocados are high in potassium, magnesium, fiber, and heart-healthy unsaturated fats. Avocados are also rich in carotenoids and tocopherol, which have been linked to possibly a reduced risk of cancer.

Most of the fat in avocados is healthy monounsaturated fat. The oleic acid present in avocados reduces inflammation and reduces the risk of cancer.

In addition, a compound in avocados can reduce inflammation in newly formed skin cells. In a high-quality study that included 51 overweight adults, those who ate avocados regularly and in the correct amounts for 12 weeks had reduced markers of arthritis.

5. Green tea

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Green tea is one of the best drinks you can drink to help fight inflammation. Green tea contains quercetin, a potent anti-inflammatory and antioxidant compound.

An American study found that green tea polyphenol antioxidants have anti-inflammatory properties and improve immune response in arthritis patients.

6. Regular consumption of turmeric helps reduce inflammation

Turmeric is a spice widely used in food processing. Curcumin in turmeric has a very strong anti-inflammatory effect. Studies show that curcumin acts as a pain reliever and inhibits inflammatory molecules.

In one study, people with conversion syndrome who consumed 1g of curcumin per day in combination with piperine from black pepper experienced a clear anti-inflammatory effect.

Curcumin supplement in combination with piperine from black pepper contributes to enhancing the body’s absorption of curcumin by 2,000%.

Can turmeric be used to fight inflammation by taking it? turmeric starch mixed with honey, turmeric milk, turmeric tea…

7. Extra Virgin Olive Oil

Extra virgin olive oil is rich in unsaturated fats and is a staple of the Mediterranean diet with many health benefits.

Studies link extra virgin olive oil to a lower risk of heart disease, brain cancer, and various health conditions. In several studies of the Mediterranean diet, a test that measures inflammation and infection was significantly reduced in people who consumed 50ml of olive oil per day for 12 months. The effects of oleocanthal, an antioxidant found in olive oil, were compared with anti-inflammatory drugs such as ibuprofen. However, extra virgin olive oil offers more health benefits than refined olive oil.

8. Fatty fish

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Fatty fish is a good source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Because the body cannot produce omega-3 fatty acids on its own, it must be obtained from food in the diet every day. EPA and DHA help fight inflammation, which can lead to metabolic syndrome, cardiovascular disease, diabetes, and kidney disease.

Although all fish contain some omega-3 fats, fatty fish such as salmon, sardines, herring, and mackerel are among the richest sources.

Studies have found that people who consume salmon or EPA and DHA supplements have reduced inflammatory response proteins.

9. Tomatoes – anti-inflammatory food

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with effective anti-inflammatory properties. Lycopene is particularly beneficial for reducing substances that fight the association that is associated with the risk of certain types of cancer.

Note that cooking tomatoes with olive oil can help the body absorb more lycopene. That’s because lycopene is a carotenoid, a nutrient that is better absorbed with a fat.

10. Limit foods that promote inflammation

In addition to supplementing the diet with anti-inflammatory food ingredients, it’s also important to limit your consumption of foods that can promote inflammation.

Processed foods, frozen meals, processed meats, and sugary and starchy drinks have also been shown to increase inflammation.

Here are some examples of foods that have been linked to increased levels of inflammation:

Convenience food: Chips and fast food. Refined carbs: White bread, white rice, crackers… Fried foods: Fried chicken, cheese sticks… Sugary drinks: Soda, sweet tea, energy drinks. Processed meat: Bacon, ham, sausage…

Just try to make sure you follow a diet based on whole foods, including plenty of fruits and vegetables. It is best to eat foods that are minimally processed to limit inflammation in the body.

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