Anti-Inflammatory Foods: What Helps? | North Bavaria

– Our diet has a significant impact on our health. Some foods are said to have anti-inflammatory effects. Is that correct?

Diet has a great impact on the health of the human body. Fortunately, in addition to foods that can promote inflammation, there are also foods that fight existing inflammation or even have a preventative effect. But what foods actually have health benefits? Everything about anti-inflammatory foods can be found in the following article.

What foods have an anti-inflammatory effect?

The following foods have certain ingredients that can stop existing inflammation or counteract new ones.

1. Anti-inflammatory fruit

various berries such as strawberries, blueberries, blackberries and currants not only taste good for almost everyone, but also have a positive effect on health. Anthocyanins (secondary plant substances), responsible for the dark color, have a proven cell-protecting effect and inhibit inflammation.

citric fruits such as lemons, oranges, limes, grapefruit, tangerines or blood oranges contain a lot of vitamin C as well as anti-inflammatory agents and are considered boosters for the human immune system. Vitamins protect cells and therefore help especially with chronic inflammation.

pineapple can counteract inflammation through the enzyme bromelain. This is also a common component of anti-inflammatory drugs, for example. In addition, pineapple contains a lot of potassium, zinc and vitamin C to strengthen the immune system.

2. Anti-inflammatory vegetables

spinach It contains the plant substance chlorophyll, which helps the liver remove toxins and inflammatory heavy metals. Therefore, spinach is considered an effective helper in inhibiting inflammation in the body. The vitamin C, iron, and calcium in spinach also strengthen the immune system.

broccoli It owes its anti-inflammatory effect to a secondary plant substance called mustard oil glycoside. At the same time, broccoli is also rich in vitamins B, E, C and K.

green leafy vegetables such as Swiss chard, cabbage (cruciferous), Brussels sprouts, lamb’s lettuce, and kale it is not only considered an important provider of nutrients. In addition, secondary plant substances also have anti-inflammatory and preventive properties.

Foods that contain carotene such as carrots, pumpkins, sweet potatoes, apricots, nectarines or mangoes get their yellow-orange color from secondary plant substances. A high density of micronutrients and a positive influence on bone density have been scientifically proven. Foods containing carotene also have an anti-inflammatory effect and positive properties for the cardiovascular system.

3. Anti-inflammatory tea

ginger tea not only does it strengthen the immune system, but it is also an effective helper in counteracting inflammation thanks to its high proportion of gingerol. camomile tea it also helps with inflammation. In addition to its anti-inflammatory properties, chamomile has an antibacterial, antimicrobial and disinfectant effect.

sage tea can effectively help with inflammation in the mouth. This can be used as a tea or as a warm rinse. Sage tea has a disinfecting, antibacterial and anti-inflammatory effect. Toward matcha tea The anti-inflammatory properties are attributed to the contained ingredient EGCG.

4. Anti-inflammatory essential oils

the spice plant turmericbut also Ginger Y fennel They contain essential oils that have an anti-inflammatory effect. The yellow pigment in turmeric acts as an additional anti-inflammatory and also strengthens resistance to disease. Ginger has anti-inflammatory properties due to gingerols, which are also responsible for the pungent taste.

5. Garlic and onion for inflammation

Attention garlic lovers: garlic not only tastes delicious, but also contains many health-promoting properties. The sulfur compounds quercetin and allicin are responsible for this. With its anti-inflammatory, but also antibacterial and antibiotic effect, garlic is an effective remedy against pathogens. The garlic bulb can develop its full effect especially raw.

The onion should not be missing from the shelf of any amateur cook. Like garlic, onions contain sulfur compounds that have an anti-inflammatory effect on the body. The popular tubers are also antibacterial and rich in vitamins A, C and magnesium.

6. Salmon, walnuts and flaxseed oil

Fatty fish like salmon and mackerel are rich in healthy omega-3 fatty acids. These have strong anti-inflammatory potential. They also have eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have an anti-inflammatory effect. Of course, there is also a vegetarian or vegan alternative: plant sources such as walnuts or flaxseed oil contain alpha-linolenic acid (ALA), from which the body can produce EPA and DHA on its own.

What is proinflammatory?

Stress or environmental toxins have one proinflammatory Effect. There’s also a variety of foods that promote inflammation and which, therefore, should be preferred not to consume in excess:

– Sugar
– alcohol
– White flour
– Trans fats (industrially hydrogenated vegetable fats, found primarily in fast food, baked goods, and French fries)
– Sausage and bacon
– Dairy products and eggs

How can you prevent inflammation with food?

The human body is a complex system that processes and distributes absorbed substances and converts them into new substances. Normally, this results in a balance of all bodily functions, also known as homeostasis. When the body maintains a dynamic balance at the cellular level, the immune system is also intact.

To maintain balance, the body must receive enough nutrients. With an adequate supply of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals, and trace elements), the body can supply every cell and ensure all important functions.

“Inflammatory processes play a role in an incredible number of diseases, from narrowing of the arteries to diabetes and rheumatism,” said nutritionist Matthias Riedl. ndr. Chronic inflammation usually develops slowly and can go unnoticed for a long time. With the right diet, you can effectively fight inflammation and thus effectively prevent disease.

Belly fat also promotes the release of pro-inflammatory hormones. Lack of exercise, smoking, stress and high alcohol consumption also have a negative effect. Therefore, you can often significantly improve your health with lifestyle changes, if you stick with them long-term.

What is inflammation anyway?

Inflammation is not uncommon in the human defense mechanism. Everything that enters the body from the outside is first controlled by the immune system. When the body detects a harmful “invader”, the immune system reports “danger”, springs into action and begins the defense process.

This defense aims to avoid hazards as quickly as possible and heal (possibly damaged) tissue. If the immune defense is fast and the reaction is strong, the body remains healthy and the person barely feels anything from the defense process. In the case of inflammation, a distinction is made between acute and chronic inflammation.

acute inflammation

If the immune system is weakened or the pathogens are particularly stubborn, a disease can break out. Symptoms of acute inflammation are clear and usually only lasts a few days. Acute inflammation is always a necessary protective reaction of the body. Signs of acute inflammation are heatswelling, redness, and pain. If it does not go away after a few days, a doctor should be consulted.

Chronic inflamation

Chronic inflammation usually lasts a long time. However, the immune system works at full speed. Affected people often feel tired, exhausted, and have a headache and difficulty concentrating. Take part frequent infections, digestive problems, and depressed moodsas the immune system is largely working at full capacity.

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