Which foods reduce inflammation
Eat for Chronic Inflammation: 10 Foods That Help Reduce Inflammation and Boost the Immune System
Acne, bronchitis, osteoporosis, multiple sclerosis, high blood pressure, dementia or cancer - hundreds of diseases are attributed to chronic inflammation. Chronically high stress levels, food allergies, smoking and pollutants in the environment can cause inflammation in the body. However, diet should play an essential role in chronic inflammatory processes. With these ten foods you can prevent inflammation and aid healing.
Inflammation isn't as bad as it is reputed to be: an inflammatory process is one natural defense reaction of the body against intruders and pollutants. The blood flow to the affected area is initially throttled in order to be supplied with an increased amount of blood shortly afterwards.
This is how fresh ones arrive White blood cells, our body's own defense cells, to the focus of inflammation. Inflammation is therefore actually one of the vital body functions that keep us healthy. Inflammations only become problematic when they become chronic or occur too frequently and thus also weaken an actually healthy body.
Preventing & Curing Chronic Inflammation: 10 Anti-Inflammatory Foods
A high intake is important in a diet that is supposed to prevent or cure chronic inflammation antioxidant substances. These include vitamins, minerals, amino acids, essential fatty acids, trace elements and secondary plant substances.
Here the Top Ten Anti-Inflammatory Foodsthat you should put on your diet regularly:
1. Green Leaf Vegetables: Antioxidants Against Free Radicals
Dark green vegetables like kale, spinach, pak choi, and Swiss chard are rich in flavonoids: plant-based antioxidants that help build cells, which is essential in stopping inflammation.
They also contain vitamins A, C and K, which our brains against oxidative stress to protect: Oxidative stress is caused by free radicals that attack the body cells and are thus involved in the aging process as well as in the development of diseases.
2. Probiotic foods: A strong immune system in a healthy gut
A large part of our immune system is located in the intestine and is controlled by the intestinal bacteria. A microbial imbalanceWhen the number of harmful microorganisms exceeds the number of beneficial bacteria, it is associated with an increased risk of inflammation and the risk of many diseases.
Probiotic foods such as kimchi (Chinese cabbage), sauerkraut, kombucha, yoghurt or kefir can help harmonize the intestinal flora. They are supposed to improve all body functions of digestion, cognitive performance and the glandular system. In addition, probiotic foods should put you in a good mood!
3. Bone broth: Good for joint pain
If the bones of grazers such as cattle or poultry are cooked for several hours, the result is a broth that is plenty Collages contains. The amino acids proline and glycine work together with collagen to heal the damaged intestinal mucosa in the event of inflammation. This is supposed to stop our overactive immune system from attacking healthy body tissue from the skin to the brain.
Bone broth also contains chondroitin sulfate and glucosamine. These are usually sold in the form of supplements to help reduce joint pain. Bone broth is a natural source and therefore a better alternative.
4. Walnuts: Anti-inflammatory Omega 3 fatty acids
Walnuts are rich in omega 3 fatty acids and trace minerals. They are considered Brain lining, as they contain special phytonutrients that work against the deterioration of cognitive performance. Walnuts are said to have a calming effect on an overactive immune system and help reduce inflammation.
5. Coconut oil: Antioxidant, anti-inflammatory, antibacterial
Coconut oil is a special type of saturated fatwhich is said to have an antioxidant, anti-inflammatory and antibacterial effect. The miracle oil is easy to digest and good for the intestinal flora as it creates a thermal effect in the body. It contains essential fatty acids that fight harmful bacteria, yeast formation and infections in the digestive tract. Coconut oil helps both prevent and heal inflammation.
6. Beetroot: stimulates blood circulation and builds cells
As its deep red color suggests, beetroot contains the antixodant betalain, which also helps repair cells that have been attacked by inflammation. Beetroot also supports the Blood circulation. The red vegetables contain high amounts of the anti-inflammatory minerals potassium and magnesium - two nutrients that many people are deficient in.
7. Broccoli and other cruciferous vegetables: Reduce oxidative stress and chronic inflammation
Broccoli, cauliflower, cabbage, Brussels sprouts and other cruciferous vegetables are packed with antioxidants, flavanoids, carotenoids, and key vitamins like vitamin C. These nutrients work together to reduce oxidative stress in the body and fight chronic inflammation.
8. Berries: The stars for a healthy gut and a strong memory
They are the stars of the fruit world: Berries have an exceptionally high proportion of fiber and antioxidants such as quercetin, a flavonoid compound that supports the formation of healthy intestinal bacteria and is said to have a preventive effect against colon diseases. Berries have been shown to slow down cognitive decline and improve memory.
9. Salmon, mackerel, sardines and Co: Omega 3 fatty acids with anti-inflammatory effects
Wild-caught salmon and other fatty fish such as mackerel and sardines are the best sources of omega-3 fatty acids, which are believed to have anti-inflammatory properties. They are designed to naturally reduce the risk of inflammation-related diseases such as heart disease, arthritis, depression and cognitive disorders.
10. Super seeds chia, flax and hemp: regulate the immune system, cholesterol levels and blood pressure
Chia, flax and hemp seeds contain both omega-3 fatty acids in the form of alpha-linoleic acid and omega-6 fatty acids, which help prevent our immune system from overproducing cytokines and oxidizing molecules that can lead to inflammation.
They're also packed with fiber, antioxidants, proteins, and numerous trace elements that help regulate cholesterol levels and lower blood pressure before they can do more damage.
Overreaction of the immune system: When chronic inflammatory processes attack healthy body tissue, diseases develop
Only when the immune system overreacts and begins to attack healthy body tissue, too, will diseases develop. Acute inflammation such as the paranasal sinuses, the appendix or the bladder can be diagnosed and treated quickly.
But more and more people are affected by inflammation, which initially spreads unnoticed and creeping in the body and can cause a variety of diseases: Beside joint inflammatory diseases such as rheumatism, arthritis or gastritis Inflammation should also lead to obesity, depression, autoimmune diseases or cancer. Food can also help promote or reduce inflammation.
Just such creeping and chronic inflammatory processes you can counteract this with the right diet. Avoid inflammatory foods like alcohol, sugar, or white flour and eat foods from our top 10 list of anti-inflammatory foods more often. Stay healthy!
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