Team Suo's Anti-Inflammatory Series, Part 14/100.
Foods labeled as "anti-inflammatory" generally contain natural compounds that help the body avoid or fight inflammation.
While some inflammation is good (part of the body's natural immune response), chronic inflammation can cause or worsen many chronic health problems, such as type 2 diabetes, heart disease, cancer, and arthritis.
The following 8 categories of food have obvious anti-inflammatory effects, I can't wait, the team is about to start!
Whole grains
A meta-analysis of nine randomized trials conducted by nurses at West China Hospital of Sichuan University found that people who consumed more whole grains had fewer inflammatory markers in their bodies, and that whole grains contained several nutrients that gave them anti-inflammatory benefits.
First of all, it is high in dietary fiber, which helps to control the balance of the gut microbiota and inflammation.
Second, whole grains contain several vitamins and antioxidants that help counteract chronic inflammation, including phenolic acids, phytic acid, lignin, and B vitamins.
Again, the beneficial effects of whole grains on blood sugar also help reduce inflammation.
Fatty fish
Researchers at Queen Mary University of London have found that fatty fish like salmon, tuna, mackerel, herring and anchovies contain high amounts of omega-3 fatty acids and monounsaturated fatty acids, which have anti-inflammatory effects.
These fats play a role in reducing inflammation by blocking the production of inflammatory substances such as cytokines and counteracting the inflammatory effects of omega-6 fatty acids in the diet.
Clinicians at the University of Frédéric II in Naples, Italy, found that people at high risk of diabetes and cardiovascular disease who consumed fatty fish daily for 8 weeks had a reduction in the number of inflammatory markers in their bodies.
In addition, fatty fish is an excellent source of lean protein, which has better anti-inflammatory effects than red and processed meats.
nut
Nuts are a protein-rich food that also contains a lot of healthy fats and antioxidants, both of which help reduce inflammation.
Public health scientists at Loma Linda University in the United States have found that eating almonds and walnuts can reduce inflammatory markers.
In addition, the consumption of Brazil nuts fights oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants. This imbalance triggers an inflammatory response.
berry
If you've read Team Cable's Antioxidant Encyclopedia v1, you'll know that the berry's jewel-like hue comes from anthocyanins, an antioxidant.
Nutritionists at Universiti Putra Malaysia have found that anthocyanins help limit the activity of cytokines and maintain the balance between free radicals and antioxidants.
Eating fresh, seasonal blueberries, raspberries, blackberries, etc., can have anti-inflammatory effects.
legume
This plant-derived protein has an anti-inflammatory effect, and the key lies in the dietary fiber they contain.
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Legumes are rich in protein and dietary fiber, which helps to balance the gut microbiota, which helps to inhibit the inflammatory process. Black beans and kidney beans contain a lot of antioxidants.
In addition, the polyphenols contained in legumes also have anti-inflammatory properties.
Citrus fruits
Oranges contain vitamin C and other antioxidants (such as flavonoids), which help fight inflammation.
A summary review by nutrition scientists at Tufts University in the United States selected 21 studies that included a total of 307 healthy people and 327 people at risk of chronic diseases.
The results showed that people who drank 100% freshly squeezed orange juice daily had a significant reduction in the number of inflammatory markers in their bodies.
Other citrus fruits with anti-inflammatory properties include grapefruit, lemons, etc.
They all provide vitamin C, dietary fiber, potassium, B vitamins, flavonoids, and carotenoids, all of which have anti-inflammatory effects.
Leafy greens
No matter how you eat them, leafy greens exert anti-inflammatory benefits.
Molecular ophthalmology scientists at the University of Pennsylvania School of Medicine in the United States have found that people who consume a lot of leafy greens have low levels of inflammatory markers in their blood.
Vegetables used to make salads, such as spinach, kale, beets, and arugula, are well packed with vitamins, minerals, and carotenoids, which act as antioxidants. For example, carotenoids block inflammatory pathways within cells and block the production of cytokines.
olive oil
Olive oil is a staple of the Mediterranean diet because of its anti-inflammatory effects. Olive oil contains 70%~80% oleic acid, which is a fatty acid that helps balance pro-inflammatory and anti-inflammatory cytokines.
In addition, olive oil also contains an antioxidant called olive oil-stimulating aldehydes.
Nutrition scientists at Deakin University in Australia have found that olive oil-stimulating aldehydes have anti-inflammatory properties similar to those of the nonsteroidal anti-inflammatory drug ibuprofen.
When you learn "anti-inflammatory", remember to only learn "art", not "Tao".
If you are a responsible person for your health, welcome to the e-book of the Cord team: Anti-Inflammatory Foods - Guide v1.
(Free public welfare e-book, hope to help more people)
"Anti-Inflammatory Food - Complete Guide v2", "Anti-inflammatory Life - Complete Guide v1", and "Anti-aging Life V1" are also being created.
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