The pace of life we lead, stress and the intake of some foods causes our body to suffer from inflammation. Sometimes we can see that this is so by observing that our bellies are swollen, but many inflammation processes that our body has to tolerate are not noticeable to the naked eye.
Such inflammation is a defense mechanism of our body, indicating that it is in distress.. It is a process that is activated when there is some damaged tissue to repair, and is also used to combat harmful agents. Fortunately there are foods with anti-inflammatory properties that prevent the appearance of this type of inconvenience to our body.
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The 11 foods with anti-inflammatory properties that you should know.
Many nutrition experts advise adopting the traditional Mediterranean diet to combat stress and other oxidative processes that favor inflammation.. This type of diet includes many foods with anti-inflammatory properties that help us prevent all kinds of diseases in the long term.
Next we are going to see which are the most outstanding foods with these properties. We will see that they have nothing to do with meat or fried, refined or sugary foods, which are those that produce inflammation. This ends up triggering the onset of diseases, so it is advisable to take anti-inflammatory foods and take advantage of all its properties.
- Related article: “6 foods that produce swelling”.
1. Olive oil
Olive oil is one of the star products of the Mediterranean diet.. It has been scientifically proven that the oil blocks chemical substances that provoke inflammatory processes in the organism.
The type of olive oil with the greatest anti-inflammatory properties is extra virgin olive oil. It has different vitamins (E, A, D and K), and its fats are monounsaturated, helping to fight free radicals that oxidize our body.
Walnuts, almonds, hazelnuts and all nuts in general contain abundant antioxidant and anti-inflammatory substances.. In different proportions, these foods contain very beneficial molecules such as omega-3 essential fatty acids or vitamin E. These help our body in the process of preventing and repairing damage, which is why nuts are one of the foods with the most anti-inflammatory properties.
- You may be interested in: “Healthy breakfasts: 8 quick and easy to prepare ideas”.
3. Oily fish
Oily fish is one of the most important sources of omega-3 essential fatty oils.. Eating it regularly is a good way to fight inflammatory processes in our body thanks to the properties of these molecules. Sardines, mackerel, tuna, bonito or herring are some of the most consumed.
Fruit is a fundamental food for a healthy life.. Among its components, vitamins, fiber and antioxidant components stand out. Thus, oranges, pears or apples are excellent foods. But the fruits with more anti-inflammatory power are those known as red fruits (blueberries, raspberries, strawberries, blackberries, cherries).
- Pomegranate is another fruit with magnificent properties: “Pomegranate: properties and benefits of this unique fruit”.
Ginger is one of the anti-inflammatory foods par excellence.. One of the most remarkable active substances is gingerol, as it has a high antioxidant and anti-inflammatory capacity. Regular ingestion of ginger helps to reduce inflammation levels in the body, both in acute and chronic cases (such as for those suffering from rheumatoid arthritis).
Together with ginger, is the species of fashion for its properties and the benefits they bring us. Its intake is especially indicated as an effective remedy to alleviate symptoms and pain in joints, arthritis, back pain, etc.. Its most outstanding properties are anti-inflammatory, digestive and analgesic. In addition, it favors the regeneration of organs and tissues as in the case of the liver and skin.
- Related article: “Turmeric: the 10 medicinal benefits of this spice”.
7. Green leafy vegetables
Green leafy vegetables have great properties, owing their intense green color to chlorophyll.. Examples include spinach, chard, celery, cabbage and arugula. Their caloric content is very low but they provide us with a large amount of vitamins, minerals and fiber. But they also contain other phytochemicals that help prevent various diseases and fight inflammatory processes.
8. Cruciferous vegetables
Cruciferous vegetables are a type of vegetable that stand out for their anticarcinogenic properties.. Cauliflower, broccoli, Brussels sprouts or red cabbage stand out in this group. They are highly anti-inflammatory, antioxidant and depurative vegetables, and it is recommended to eat them at least a couple of times a week. Their active ingredients are sensitive to temperature (be careful with freezing and boiling).
- You might be interested in: “6 ideal diuretic foods to eliminate liquids and lose weight”.
The tomato is a food with anti-inflammatory power, helping to fight against different types of cancer.. Thanks to different antioxidant substances it contains (vitamin A, E and C, in addition to other B group) strengthens the immune system. But the substance that stands out the most is lycopene, a carotenoid that appears in high quantities in this fruit.
10. Probiotic foods
Probiotic foods improve our intestinal flora. Thanks to microorganisms that are beneficial to us, our intestine is healthier and intestinal inflammatory processes are greatly reduced. It is recommended to ingest probiotic foods such as yogurt, kefir, kombucha tea or sauerkraut on a weekly basis.
- If you want to know more about probiotics, we recommend this reading: “Probiotic foods: what are they and which are the 8 we can buy”.
11. Flax seeds and chia seeds
Flax seeds and chia seeds contain high levels of omega-3 essential fatty acids.. Other foods with this molecule have already appeared in the list, since there are practically no other sources of this type of fatty acids and their intake is very important. We recommend taking at least one of these foods on a regular basis.