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5 categories of anti-inflammatory foods to include in your meals

  • May 10, 2024
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5-categories-of-anti-inflammatory-foods-to-include-in-your-meals

Inflammation is the body’s immediate response to injury to its tissues and cells caused by pathogens, dangerous stimuli, or physical injury, according to Canadian Institutes of Health Research. The Canadian institute emphasizes that the inflammatory process manifests itself as redness, swelling, increased temperature, loss of normal physical functions and pain. And yet, continues the institute, inflammation is essential to health. Without it, wounds and infections would have no chance of healing.

However, inflammation, especially when it is chronic, can cause daily ailments, such as weight gain, skin problems, joint pain, among others.

To help you act on your inflammation problems, particularly chronic inflammation, here are five (5) categories of anti-inflammatory foods that you absolutely must include in your meals.

  1. Fruits, rich in antioxidants

Red fruits (strawberries, raspberries, blueberries, etc.)

Citrus fruits (orange, grapefruit, lemon, etc.)

Exotic fruits (pineapple, papaya, mango, etc.)

For those who have digestion problems, you can eat these cooked fruits, especially in winter, especially late in the afternoon.

  1. Lvegetables

Vegetables, anti-inflammatory foods, are rich in vitamins, minerals and fiber essential to your well-being.

Green vegetables (spinach, broccoli, avocado, etc.)

Colorful vegetables (tomatoes, carrots, peppers, etc.)

Root vegetables (sweet potato, beetroot, turnip, etc.)

Aromatic plants and spices such as turmeric or ginger are also powerful natural anti-inflammatories to consume.

  1. Seeds rich in omega-3

Omega-3s, in addition to being very effective for the proper functioning of the human heart and brain, are formidable anti-inflammatories. Example: Flax seeds (to grind for better assimilation), chia seeds, walnuts, hazelnuts, almonds.

  1. Oily fish and seafood

Oily fish and seafood are also rich in omega-3. Example :

Mackerel, sardines, herring, salmon, trout, oysters, mussels, shrimps.

It is recommended to consume it 2 to 3 times a week.

  1. Vegetable oils

Example: olive oil, rapeseed oil, walnut oil, linseed oil.

Refined oils or those intended for frying should be avoided because they are too rich in bad, pro-inflammatory fats.

Source

author avatar
Allwitch Joly