HEALTH CARE
Four of the most effective superfoods
for reducing inflammation
You've certainly seen the phrase "inflammation" used on health podcasts and experts' Instagram posts, but do you really understand what it means?
Inflammation is a beneficial, short-term immune reaction that protects your body from foreign invaders such as bacteria, poisons, and viruses. Chronic and long-term inflammation, on the other hand, can be harmful to human health, contributing to diseases such as heart disease, cancer, stroke, and diabetes.
Diet is just one strategy to help reduce chronic inflammation in the body, and while sugary and processed meals can exacerbate the problem, these superfoods may be able to help keep it under control.
1. Berries
Strawberries, blueberries, raspberries, and blackberries are all high in antioxidants and taste delicious. These disease-fighting compounds defend your body from free radicals, which are unstable atoms that can harm cells, resulting in illness and aging.
Flavonoids are found in all berries, however, certain varieties are more powerful than others. Blackberries are recognized for having a high level of phytonutrient quercetin, which has potent anti-inflammatory qualities and can also help the immune system.
If you can't afford to buy fresh punnets of berries on a daily basis, frozen types are far less expensive and maybe sprinkled over yogurt or blended into post-workout smoothies.
2. Fatty fish
According to the NHS, we should all eat at least two pieces of fish every week. Fatty fish, such as salmon, mackerel, anchovies, and sardines, provide us with EPA and DHA, which are long-chain omega-3 fatty acids with anti-inflammatory qualities.
When you eat these types of fish, your body breaks down the marine fatty acids into molecules called resolvins and protectins, which can help reduce inflammation.
Tinned fish makes a wonderful sandwich filler, and larger chunks of salmon and tuna work well in salads as a meat substitute.
3. Broccoli
Many of us are unaware that this Sunday roast dinner staple has some very significant health benefits. This nutrient-dense powerhouse is especially high in antioxidant flavonoids like kaempferol and quercetin, in addition to being a fantastic source of fiber and protein.
It's also high in carotenoids, which might help protect you from skin cancer and certain eye problems.
Broccoli is a terrific addition to stir-fries, soups, and side salads, in addition to being a fantastic match for roast beef.
4. Turmeric
Broccoli is a terrific addition to stir-fries, soups, and side salads, in addition to being a fantastic match for roast beef.
This golden-colored spice, like kale and quinoa, has become one of those fashionable items that everyone now seems to have in their pantry.
What is the explanation for this? Because turmeric has anti-inflammatory effects that have been well-studied, it can help to relieve the aches and pains associated with arthritis, as well as soothe inflammatory skin concerns such as acne.
Curcumin, the brilliant yellow chemical that gives turmeric its unique color, has been discovered to interact with a range of molecules involved in inflammation, and some researchers believe it is just as powerful as over-the-counter medications at decreasing inflammation.
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