Title : The best anti-inflammatory foods you can eat
link : The best anti-inflammatory foods you can eat
The best anti-inflammatory foods you can eat
The inflammatory process in the body is meant to protect us from harmful foreign invaders such as bacteria and viruses. However, chronic inflammation in the body is associated with obesity and many chronic diseases, including heart disease, diabetes, arthritis and cancer.
According to Harvard Health Organization ( 1 ), one of the best ways to fight inflammation in the body is through the diet.
what you eat and drink can affect markers of inflammation in your body. Some foods are natural compounds in them having a natural anti-inflammatory effect in the body.
Fruits, vegetables, nuts, omega 3 sources and olive oil can all help reduce inflammation in the body
by Moreover, foods that can increase inflammation in the body include :. foods high in added sugar, refined carbohydrates , fried foods, processed meats and hydrogenated oils.
empty-calorie foods is not surprising that most of these pro-inflammatory foods are considered because they provide little or no nutritional. benefit
Eating a diet based on foods anti-inflammatory can offer many health benefits, including reduced risk of chronic diseases associated with inflammation
Fruits and Vegetables :. variety is the key
Fruits and vegetables are full of antioxidants, vitamins, minerals and fiber. It is not surprising that are considered anti-inflammatory.
vibrant red, blue and purple berries are rich in anthocyanins, orange, fruits and vegetables of yellow and orange are rich in lutein and beta carotene.
tomatoes are a rich source of lycopene, and there are many more antioxidants found in all colors of fruits and vegetables.
greater variety of fruits and vegetables, the more anti-inflammatory protection you can get.
in fact, a 2011 study ( 2 ) concluded a greater variety of fruits and vegetables, not necessarily a greater amount, it was important to reduce inflammation in more than 1,200 participants in this study.
increasing the amount of fruits and vegetables is beneficial for many reasons, but if you want an added bonus of a larger anti-inflammatory benefit, increase the variety of fruits and vegetables that are consumed.
Olive oil and nuts
The Mediterranean diet is based on a diet rich in fruits, vegetables, legumes, whole grains, nuts and olive oil. Limit consumption of red meats and sweets.
Eat like the Mediterranean diet is associated with many health benefits, including reduced risk of heart disease, premature death and stroke ( 3 ).
A Mediterranean diet is also high in antioxidants and can help lower markers of inflammation in the body.
A 2008 study ( 4 ) involving more than 700 adults at risk for cardiovascular disease concluded people who had the highest intake of olive oil and nuts had the lowest levels of various inflammatory markers in the blood.
This suggests eating a healthy diet with a higher intake of nuts and olive oil may help lower markers of inflammation in the body.
Omega 3 sources
Omega 3 is an essential fatty acid which are anti-inflammatory. Some studies have shown omega-3 supplements can help reduce the symptoms associated with rheumatoid arthritis.
Get adequate amounts of omega 3 quantities , balanced by a healthy intake of omega 6, can be beneficial for reducing chronic inflammation in the body .
Omega can help reduce risk of heart disease, cancer, arthritis and play an important role in brain function ( 5 ).
most people who eat a typical Western-style diet get too much omega-6 fatty acid, which is pro-inflammatory, and not enough omega-3 fatty acid
vegetable oils commonly they are a rich source of omega 6 and tend to be widespread in the food system.
For more omega 3 in your diet, following a pattern of Mediterranean diet can help get more omega 3 in your diet. The incorporation fresh caught fish high in as salmon, tuna and halibut is also a rich source of omega 3 fatty acids.
Other sources of omega 3 include nuts omega3 , krill oil flaxseed chia seed , hemp seeds and some enriched eggs.
Probiotics
foods [19459005probióticos] , or known as good bacteria, can also help reduce inflammation in the body. This could be especially beneficial for people with inflammatory diseases of the digestive system such as colitis ( 6 ). Some research studies have shown that taking probiotics had lower levels of inflammation compared with people who were not receiving probiotics.
There are many probiotic supplements, but probiotics are found naturally in fermented milk products such as kefir, yogurt and fermented vegetables. A fermented drink, kombacha, is also a source of probiotics.
pro-inflammatory foods
Eating a diet rich in foods that are high in calories, such as food and fried foods high in sugar, can promote inflammation. Obesity is also linked to inflammation, because fat cells release inflammatory markers in the body.
Obese people have higher levels of inflammation compared with lean people, and these higher levels of inflammation in obesity may also increase the risk of type 2 ( diabetes 7 ). Weight loss is associated with reduced markers of inflammation in the body.
processed red meat may increase inflammation in the body along with fried foods and hydrogenated oils. The combination of high-fat foods, such as fried foods, foods with high sugar content can be a double whammy for the promotion of inflammation in the body.
Conclusion
The benefits of eating a diet high in anti-inflammatory foods are important because they can reduce the risk of chronic diseases such as heart disease, cancer, stroke, diabetes and arthritis. In fact, diet has a strong impact on levels of inflammation in the body.
If you eat a diet high in processed foods, sugary foods, drinks and fried foods, which are promoting inflammation in your diet.
on the other hand, eating a diet similar to the Mediterranean diet is associated with reduced inflammatory markers in the body.
Some research also suggests eating a variety of fruits and vegetables, not just quantity, can also provide benefits for reducing inflammation.
nuts, olive oil and omega 3 sources are of major dietary sources for reducing inflammation.
Research continues to find probiotic health benefits associated with getting enough of these good bacteria. Probiotics may also help reduce inflammation, which is also useful for inflammatory diseases of the digestive system such as colitis.
The post The best anti-inflammatory foods you can eat appeared first on http://www.caloriesecrets.net/best-anti-inflammatory-foods-you-can-eat/
Thanks for Reading The best anti-inflammatory foods you can eat
You are now reading the article The best anti-inflammatory foods you can eat Url Address https://exerciseplanstoloseweight.blogspot.com/2016/06/the-best-anti-inflammatory-foods-you.html
0 Response to "The best anti-inflammatory foods you can eat"
Posting Komentar