Inflammation is a natural process that helps the body protect itself from disease, injury and infection. They usually cause redness, swelling, pain, heat and have a short duration.
But often, it can become chronic, lasting for weeks, months or years, and lead to other more serious health problems such as diabetes, heart disease, among others. And it can happen silently without any noticeable symptoms.
Other factors that can trigger chronic inflammation are stress, obesity and an unhealthy lifestyle. A simple way to reduce the onset of inflammation is through food. Know what to avoid and what to eat to always stay healthy.
Anti-inflammatory diet
Ideally, you should maintain a balanced diet by eliminating processed products, increasing your intake of antioxidant-rich whole foods, and maintaining a balance of protein, carbohydrate and fat at every meal.
Best foods
- Vegetables like broccoli, kale, cabbage and cauliflower
- Fruits, especially those colored like grapes and cherries and fruits that are high in fat like avocados
- Healthy fats like olive oil and coconut oil
- Fatty fish such as salmon, sardines and anchovy
- Nuts and almonds
- Peppers and chillies
- Bitter chocolate
- Green tea
- Red wine: up to 140 ml per day for women and 280 ml per day for men
Worst food
- Sugar-sweetened drinks and fruit juices
- Refined carbohydrates like white bread and white dough
- Cookies, sweets, cakes and ice cream
- Processed meats such as sausage and bologna
- Snacks processed
- Vegetable oils such as soy and corn
- Trans fats and "partially hydrogenated" foods in the ingredient list
- Excessive alcohol consumption
Of course, even the worst foods do not have to be totally banished from their food. It all depends on balance and moderation.
Also read: 11 Common Habits That Can Cause Inflammation In Your Body And You Don't Even Imagine
Diet Suggestion
See examples of foods that can be inserted into your meals:
Breakfast: Instead of eating breads and crackers, you can opt for omelettes and a serving of fruit. How about replacing coffee with a cup of green tea?
Lunch: If you're the type who can't run out of animal protein, go for fish instead of beef, for example. Give preference to brown rice and do not forget the vegetables.
Snack: At this meal you can eat some nuts and eat a fruit. Practical and fast snack!
Dinner: dinner calls for lighter foods. Preparing a chicken breast with sweet potatoes, cauliflower and broccoli can be a complete and super nourishing dinner. For dessert, when you feel like eating candy, opt for chocolate with at least 80% cocoa.
Read also: Gluten, Lactose and Sugar Diets: Advantages and Disadvantages
In addition to eating, maintaining a routine exercise and sleeping well are habits that also help lower the chances of inflammation and the risk of chronic illness, as well as improving the symptoms of arthritis, obesity, depression, cancer, lupus and other autoimmune problems. and increasing energy and mood.
The best anti-inflammatory foods (May 2024)
- food
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