The best anti-inflammatory foods to eat regularly

Recently, news site Insider Dr. Andrea McGrew – a dietitian working in Missouri, USA – said that chronic inflammation is linked to serious diseases such as heart disease or arthritis. Therefore, people should eat a lot of foods that contain natural anti-inflammatory agents to stay healthy.

some suggestions below.

Cooked tomatoes contain more powerful anti-inflammatory agents than raw tomatoes SHUTTERSTOCK

1. Natural seasoning

Expert McGrew said that many natural spices such as garlic, turmeric, cinnamon, black pepper … can inhibit the pathways that cause disease. inflammation in the body.

“Garlic is rich in diallyl disulfide. While turmeric, cinnamon, and black pepper contain a lot of polyphenols, curcumin and cinnamic acid, all of which have been shown to have natural antioxidant and anti-inflammatory properties,” said Ms. McGrew.

2. Seafood

“Seafood ranks highest” among the high-protein anti-inflammatory foods, says Dr. They are rich in omega-3 fatty acids, which help reduce inflammation. The seafood with the most omega-3 has been recorded: salmon, sardines, mackerel, oysters, cod, herring, anchovies, bluefin tuna …

Ms. McGrew also recommends that people eat 2-3 servings of seafood per week, preferring steaming or grilling them and avoiding frying. saturated fat from cooking oils can increase inflammation.

3. Fruits and vegetables

A 2018 scientific review found that eating more fruits and vegetables significantly reduced the risk of inflammation. Also, most fruits and vegetables are anti-inflammatory, but some contain more antioxidants than others.

“Eat brightly colored fruits and vegetables, which is an indication that they contain strong antioxidant levels,” says Dr.

She also suggests some of the best anti-inflammatory fruits and vegetables: tomatoes, kale, spinach, broccoli, berries, etc.

4. Nuts

Many nuts such as walnuts, peanuts, almonds, hazelnuts… are rich in fatty acids omega-3 and vitamin E, both fight inflammation very well.

Ms. McGrew suggests that people can use nuts as a snack or eat with main dishes such as salads to enhance the flavor. However, pay attention to the amount of salt on the label for processed nuts, as too much salt can increase inflammation.