Best Antiinflammatory Foods
We are what we eat and among many things for our well-being, the quality of the food we eat is essential accordingly with other aspects of our lifestyle such as the mental and the emotional ones. So, why not consider knowing what are the best anti-inflammatory foods?
As Hippocrates said, “Let your medicine be your food”. So I invite you to continue reading, enjoying, plus delving to help you distinguish between pro-inflammatory foods and anti-inflammatory ones: As inflammation is nowadays the basis of many chronic pathologies such as cancer, neurodegenerative, intestinal problems, fatigue, chronic pain, etc.
1. An anti-inflammatory diet
In all chronic pathologies, there is inflammation, so the basis is a nutritional treatment, Here I show you the optimal recommendations of an anti-inflammatory diet:
- Rich in antioxidants and vegetables, a diet that has a relatively high content of antioxidants within vegetables.
- Optimal balance between omega 3 fats (anti-inflammatory) and omega 6 arachidonic acids (pro-inflammatory)
- Rich in polyunsaturated fats and fiber. See which fats are healthier than others and how we can deflate the body through certain fats, as well as other fats consumption inflame.
- Free of sugars, wheat, and dairy. A sugar-free diet where recipes are made with healthier sweets and anti-inflammatory ingredients. What happens is that we are used to consuming a very high level of sweetness, since certain industrial products make us need that sweet taste so strong. And until we adapt the palate to healthier homemade products it takes its time of integration.
- Maintain stable blood glucose levels. You have to try not to have glucose peaks up and down, such as not raising insulin since it will produce internal inflammation.
- Promote the detoxification of the liver. Help the liver eliminate all those toxic substances, waste that is accumulating in the body producing inflammatory substances.
- Buy food additives and toxics free. The more natural the fresher as they are better to consume.
- Whole, natural, and organic foods get rid of pesticides and toxins that also contribute to and alter our hormonal metabolism.
2. Inflammatory foods
2.1. Sugar
It is important to counteract sugar spikes by combining food and the right way to do it is:
2.1.1 Instead of putting a toast with jam and fruit juice, maybe you are better off eating a toast with oil, with egg, or avocado. Or if you consume whole grains cereals, for example, oatmeal or whole quinoa, don´t take them with a lot of fruits but add instead some nuts to avoid sugar peaks again since this alteration of sugar will cause an alteration in the intestinal microbiota with an imbalance, creating then an increase in the permeability of the intestine.
Meaning the cells of the intestine are damaged by the alteration of the microbiota of those intestinal bacteria.
And what happens is that all these toxic residues of the metabolism, everything that enters the body crosses that barrier, therefore the immune system that we have in that intestinal mucous will react causing, for example, autoimmune pathologies, allergies, poisonings since from the intestine it will pass to the liver.
And one of the foods that cause this alteration mainly is the consumption of refined flours, sugars, and even large amounts of fruit. Try that the consumption of fruits is not so sweet and combine them with more acidic ones, more astringent to counteract those sugar peaks.
Sugar will feed those most pathogenic bacteria producing a metabolic syndrome, insulin resistance that occurs with a concentration of fat in the abdomen, hypercholesterolemia, high triglycerides, high blood pressure, overweight, etc. many pathologies within that syndrome.
It´s very important to buy well and look at all the labels well before buying food, looking at the ingredients not so much the composition table. Likewise, it´s essential to avoid sweeteners derived from petroleum such as saccharin or aspartame as it´s much better to use a sweetener like stevia coming from a plant.
2.2 Avoid Wheat
The grain of wheat consumed today has undergone a major genetic modification.
The chromosomes of modern wheat have been larger (42 approx). It’s a supergiant wheat gluten, the gluten molecule in wheat is so large that we do not finish metabolizing it well acting as an antigen.
The immune system will produce an attack on that poorly metabolized gluten reaching the intestine and increasing this permeability, and when it enters through the intestinal mucous, the immune system will attack it. It´s recommended to take other types of cereals such as rye, quinoa, carob, buckwheat, oats, etc.
2.3 Avoid dairy
The problem with dairy isn´t the lactose or the fact. Since lactose, in the end, is a sugar and it is true that those who are very intolerant to it, that sugar will not separate in the intestine, lactose will not act to digest and sugar goes directly to the intestine. Then the bacteria are going to ferment it and produce that swelling. The problem is the protein part, most of the protein in dairy is casein, and it is important to reduce it because it has a very large molecular weight. Above all try to avoid cow dairy casein, goat and sheep dairy have fewer beta caseins.
The problem is when inflammation becomes chronic!
Although, the prostaglandins or fats that regulate that inflammation will help us with it such as example omega 3. It´s important to be careful with trans or ¨hydrogenated fats¨ that don´t occur naturally in food but are achieved through industrial processes such as creams for pastries, being counterproductive.
So let’s talk more about anti-inflammatory foods!
3. Antiinflammatory Foods
There are many anti-inflammatory foods, and I would like to talk to you about the most common ones as there are many looking at them as foods to prevent us from inflammation. It´s important to know that if a person is deflated, any infection that he/she could have would be able to fight it or even prevent it much better than an inflamed one.
3.1 Ginger
The only bad thing about ginger is that its itching taste is very strong, although the best of ginger are all its amazing properties: It´s antioxidant, anti-inflammatory, improves circulation and digestion, like the entire immune system avoiding infections. Its active ingredient is ¨gingerol¨ and can be consumed chewed, grated in stews, smoothies, or biscuits or some infusion.
3.2 Saffron
It also has many anti-inflammatory properties, plus there are many studies made for joint pathologies, plus it also strengthens at the brain level. Its active ingredient is crocin, which can be consumed in stews as well as in infusion.
3.3 Broccoli
Broccoli is anti-inflammatory, anti-cancer, modulates the entire hormonal system, it´s antioxidant as well as helps detoxify, rich in fiber, folic acid, and calcium.
It can be taken raw, mashed, sautéed, steamed, and even if you drink the broth when cooked it´s a perfect tonic!.
3.4 Berries
Talking about cherries, blueberries, goji berries, raspberries, blackberries.. they all have antioxidant and anti-inflammatory properties, improve circulation, thrombi, varicose veins, anemia, clots, and osteoarthritis. It´s recommended to consume them daily in salads, dehydrated, smoothies, etc.
3.5 Garlic
It has wonderful properties and among them are: it´s anti-inflammatory, lowers blood pressure, prevents heart disease, reduces inflammation of joints, is a natural antibiotic, improves blood circulation, plus it also detoxifies the liver.
It can be consumed chopped, pickled, and of course in stews
3.6 Reishi
It´s not easy to get it if you go to the supermarket, although it can be bought online, and it´s usually consumed in the extract. It can be found in infusions, capsules, or powder. It´s anti-inflammatory and analgesic, with expectorant and antihistamine effects, helps the nervous system to stabilize it for anxiety and insomnia.
An immune system Booster!
3.7 Flaxseeds or flax oil
It has diuretic and depurative properties as it helps to eliminate toxins, it also modulates the hormonal system, it´s neuroprotective, and regulates intestinal transit. But if we have constipation we shouldn’t take them dry, but ground and hydrate them in a drink (whether they are flax seeds, chia, or sesame) to be able to absorb them well, obtain their nutrients plus hydrate the colon.
So they are recommended to consume ground, as flour in pastries, hydrated, and in oil.
3.8 Pineapple & Papaya
Pineapple and papaya are 2 super anti-inflammatory tropical fruits since among their active principles ¨papain and bromelain¨ help to break down that inflammation and also at the digestive level.
They are a natural diuretic and will help in everything related to digestion, immune system, vision, and inflammation. You can take the fresh fruit, in smoothies, or buy supplements such as capsules with their active principles and get their health benefits if you don´t like eating the fresh fruit.
3.9 Turmeric
Turmeric is called ¨the natural ibuprofen¨, it´s one of the most powerful anti-inflammatories that exists. It can be used in cooking, in liquid, in concentrate, it can be also bought in capsules and powder, as you can see in many ways. It can also be added to prepare masks, creams, and ointments at a dermal level.
You can prepare for example a mask with turmeric, avocado, and coconut oil to reduce inflammation of the dermal part. It´s antioxidant (hence that orange color of betacarotene), it´s used a lot for liver metabolism, helps in the swelling of the joints, and protects a lot at the digestive level as well.
The active substance of turmeric is¨curcumin¨, which is recommended to mix with black pepper, because its active ingredient, which is ¨piperine¨, collaborates in the absorption of the curcumin.
Like ginger, it can be used in infusions plus grated!
4. Conclusion
I have mentioned what are some of the best anti-inflammatory foods, although there are many more
The best of the best is to start integrating them into your daily diet as part of one of the priorities of this new year that has just begun. And start giving yourself all those medicinal benefits that you know you deserve!
Do not leave for tomorrow what you can do today!
I hope you enjoyed this article and if you have any questions, you can ask me anytime!
Love always,
Mónica :-))
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