With healthy eating and health at the table, we can live better. Pain and inflammation can be fought at the table. There are anti-inflammatory foods that help your body’s health. They are foods to be introduced in the context of a balanced diet, a diet that not only helps to lose weight. But it supports the well-being of the body and mind. These foods are available in nature and are readily available. Each of these foods, herbs and drinks has anti-inflammatory and beneficial properties. Let’s see what they are and how to take them or combine them.
Table of Contents
In Place Of Pasta And Refined Cereals
Brown rice. Rice is good in the summer because it cools, detoxifies and is the enemy of hypertension. It is a trendy and widespread food, but better if taken in the integral version. Rice is an excellent alternative for those who cannot eat pasta and cereals.
Vegetables
- Green leafy vegetables. Spinach is the excellence in this field. They are foods rich in flavonoids, which can counteract inflammation well and act in a preventive form. Nutritionists recommend taking fresh and raw vegetables. And they were also centrifuged with 200 grams of spinach and 500 grams of carrots.
- Broccoli, crucifers, cabbage, cauliflower, savoy cabbage, broccoli, rocket, turnips, radishes. Humanitas explains that these vegetables should not be missing from the diet daily, in addition to other vegetables. They are rich in vitamins, fiber and antioxidants, such as sulforaphane, a substance – discovered about a decade ago in broccoli – that blocks an enzyme that causes pain and inflammation. The positive effects of sulforaphane on joint health, particularly those of patients with arthritis and athletes, have been demonstrated.
- Tomatoes. Fresh is suitable as an antioxidant and anti-inflammatory. The lycopene that gives tomato red tones serves the proper functioning of the immune system and the prevention of tumors.
Fresh And Dried Fruit
- Red fruits(including blackcurrant and blueberry). Slowing down aging, they are high in polyphenols, substances that help us fight free radicals. They have excellent vitamin content, in particular vitamins C and A. They generally support the body with purifying, disinfectant, astringent and antioxidant activities.
- Cherries and strawberries. Fruits are rich in anti-inflammatory flavonoids, in particular anthocyanins. Nourishment effectively contains arthrosis symptoms in the progressive degeneration of joint cartilage.
- Pineapple and oranges. Many think it helps to decrease after a big binge. I would like to, but it isn’t! Pineapple, on the other hand, boasts anti-inflammatory properties. It fights local inflammation (cellulite) and oedema by improving water retention. It is plentiful in L-ascorbic acid and minerals like potassium and calcium. The same thing goes for oranges, which have potent antioxidants.
- Avocado. Versatile fruit and more and more widespread on our tables. Avocado has many benefits and an excellent anti-inflammatory effect, thanks to the vitamin C present. Its consumption is indicated for those who suffer from, or want to prevent, arthritis problems.
- Dried fruit. It’s good for the gut. In particular, almonds and walnuts are rich in vitamin E and those of group B. They are a source of minerals beneficial for our bones and fibres that help our intestines to work better. Avoid peanuts, which are rather allergenic.
Herbs And Herbal Teas
- Green tea. Among the antioxidants, there is this very healthy and inevitable drink in low-
- Calorie diets. Green tea regulates blood pressure and improves circulation. It is suitable for those suffering from cholesterolemia.
- I combined green tea. An alternative to classic tea can be blended herbal tea. In a cup of hot water, you can add a tablespoon of tea, lemon zest, a coffee tablespoon of dioecious nettle and a pinch of ginger. Channel and drink toward the beginning of the day and after lunch.
- Boswellia serrata (frankincense tree ). It is a tree plant recommended for treating osteoarthritis, rheumatoid arthritis, joint pain and rheumatism. We recommend taking titrated dry extract with 300 mg capsules. Three capsules a day are fine. Or for mild inflammations, 2-3 grains of incense twice a day.
- Spirea. Plant with calming and diuretic properties, it is helpful against joint torment and fever. It is fantastic for the planning of implantations. It ought to be drenched in hot, not bubbling, water. In any case, the fundamental salicylic corrosive is obliterated. Pour the combination of leaves and blossoms into the heated water. Cover and leave to mix for 10 minutes. It may be taken in 2 cases or dry concentrate tablets before lunch and supper. The admission of spirea is contraindicated in subjects with known touchiness to acetylsalicylic corrosive and those being treated with cardio headache medicine or blood anticoagulants.
The Spices
Ginger and turmeric. More and more present in Western kitchens, they can be taken as herbal tea. Natural Cure suggests an excellent recipe. Boil the water, turn it off and pour the water into an “infusion pot” or a cup with a filter. Add a small piece of grated or powdered ginger root and add the juice of half a fresh lemon and a teaspoon of turmeric. You can sweeten it with honey or stevia. Strain and drink hot.
The Oils
- Linseed and hemp oil. Thanks to recent studies, it is indicated as an alternative to extra virgin olive oil. Linseed oil has a higher Omega 3 level than dietary hemp. But it should be balanced with hemp oil to avoid Omega 6 deficiency.
- Fish oil. Especially freshwater fish (such as wild salmon and trout) and sea fish (such as tuna, cod, and sardine), rich in omega 3. Fish oil has beneficial effects on the whole organism. Several studies have shown that, due to its supply of fatty acids, it works as an anti-inflammatory and is particularly useful for relieving joint pain, thus reducing the consumption of NSAIDs (Non-steroidal anti-inflammatory drugs). In this regard, the biweekly consumption of quality freshwater fish is recommended.
The Mediterranean Diet Is A Potent Anti-Inflammatory And More
Dr Fabio Intelligente, anesthesiologist and coordinator of the Pain Relief Therapy Service for chronic pain at Humanitas, recalls that the beneficial effects of the Mediterranean diet on health have been widely demonstrated, in some cases comparable to those produced by non-steroidal anti-inflammatory drugs (the so-called NSAIDs). A 2021 India study showed a correlation between a diet based entirely on fruits, vegetables, legumes and cereals and a significant reduction in pain in patients with osteoarthritis.
The Mediterranean Diet Includes
- Maximum usage of whole grains, vegetables, and foods grown from the ground;
- Exclusive use of unsaturated fats, in particular, extra virgin olive oil (or, as we have seen, also linseed oil and hemp);
- a dinner joined just barely of red wine;
- moderate utilization of fish, white meat and milk;
- a low intake of cheeses, eggs, red meats, and sausages;
- Occasional consumption of sweets and sugary drinks only.
Inflammatory Foods To Avoid Or Limit
Many specialist outpatient clinics such as Lugo Medica suggest a detailed list of foods that instead have inflammatory properties.
- French fries and other fried foods
- Soda and other sugary drinks;
- Margarine, shortening and lard.
The Health Risks Of Inflammatory Foods
Unsurprisingly, the same foods in an inflammatory diet are generally considered harmful to our health, including sodas, refined carbohydrates, red meat, and processed meats. A portion of the food varieties related to an expanded gamble of persistent illnesses, for example, type 2 diabetes and coronary illness, are likewise connected with over-the-top irritation, of the Harvard School of General Wellbeing. “It’s not standard, as unsettling influence is an epic structure behind empowering these contaminations.” However, in several studies, even after researchers took obesity into account, the link between food and inflammation has remained, suggesting that weight gain isn’t the only driving factor. Some components or food ingredients may have independent effects on inflammation and increased caloric intake “. An increasing number of medical researches show that certain foods, such as those listed above, possess anti-inflammatory properties.
They show that our diet plays a vital role in fighting chronic inflammation. This is because the
The body recognizes anything foreign, such as a microbe, plant pollen, or chemical, and activates the immune system. This often triggers a process called inflammation, and intermittent and targeted attacks of inflammation, directed at truly threatening invaders, help protect our health. However, sometimes the inflammation persists for a long time, day after day, even when there is no real threat from an external agent and in this case, the inflammation can become an enemy. Many significant sicknesses that plague us, including malignant growth, coronary illness, diabetes, joint pain, misery, and Alzheimer’s, have been connected to persistent aggravation. A healthy diet, physical activity, and nutritional habits can help us prevent these pathologies.
Of course, it is not enough because we do not have a thorough knowledge of these diseases.
The Anti-Inflammatory Breakfast For A Great Start
An anti-inflammatory diet must begin with the breakfast cure upon awakening. An anti-inflammatory breakfast requires the right combinations to start the day in the best possible way from the first light of dawn. Of course, to get off to a good start, you will have to forget about sweets, baked goods, fats and industrial snacks. An anti-inflammatory breakfast includes a variety of fresh vitamin fruits (kiwifruit, orange juice, and pomegranate juice). Dried fruits (walnuts and almonds). Unrefined whole grains, wholemeal bread and various types of vegetable milk.
No cheese. Nutritionists suggest skyr at most, which is very tasty. A skimmed and fermented cheese of the Scandinavian tradition, also called Icelandic yogurt. Greek yogurt is fine. The oat flakes could be accompanied by hay milk or kefir. The fibers of the muesli, the kiwi’s antioxidants, and the nuts’ essential fatty acids combined are potent anti-inflammatories. Granola can also be made at home. Just combine grains, nuts and seeds. Hay milk is allowed because it comes from cows raised on fresh or dry grass and is highly digestible—a source of vitamins and omega-3 fatty acids.
You can alternate hay milk with kefir milk rich in probiotics, digestible and anti-inflammatory. The only concession, among fatty foods, is eggs for omelets because they contain the amino acid choline, which is good for the liver. A slice of wholemeal bread with a thin layer of tahini (smoothie sesame seed paste) and a fruit compote (without added sugar) or muesli (without sugar) with oat flakes, raisins and oil seeds (sunflower, pumpkin, flax). No refined sugar. It is the actual poison of the West, and it is addictive. There are desserts with healthy and natural sweeteners, advises Berrino, which help us discover new shades of the sweet sensation.
