How to make an Adequate Diet to Reduce Inflammation?

Health & Fitness

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Although inflammation is a natural defense mechanism that aims to protect us from toxic substances, when it is chronic it can attack healthy tissues. What is the use of following a diet against inflammation? Basically to enjoy a better quality of life and also to control our weight. A high nutrition in processed foods, for example, results in many diseases that we must avoid. We explain it to you below.

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1. The Importance of a Diet Against Inflammation

Surely you have suffered inflammation on more than one occasion. We have all lived those days when we got up bloated and inflamed, an indefinable discomfort that makes us feel slow and very tired. We must take into account for example that the fact of eating a lot of carbohydrates or a lot of sugar causes more insulin to be released than usual. One part will go the muscles to store it, which is good if we exercise because it will strengthen our muscles. But if there is an excess then it stays in the blood as a toxic, igniting us, as well as in the form of fat. Inflammation is therefore a natural defense mechanism that aims to protect against toxic substances. Sometimes it is due to a virus, foreign substances, bumps, infections, viruses, etc. But beware; even if it is a defense mechanism, it is not a positive thing, on the contrary. Sometimes the inflammation is chronic and attacks healthy tissues, as is the case of type 1 diabetes, rheumatoid arthritis, lupus, etc.

2. Diet to Prevent Inflammation

Doctors tell us that women are more prone to inflammation. There are foods that feel worse to women and that are synthesized in their bodies in a different way from men. It is worth taking into account, since in the long term inflammation accelerates aging, favoring realities that we all want to avoid, such as obesity, hypotension, diabetes, arthritis, Alzheimer’s, heart disease …. So, do we take notes of the following foods?

Foods Rich in Omega-3 Fatty Acids

According to the American Journal of Clinical Nutrition, foods rich in omega-3 fatty acids are ideal for reducing inflammation. 

“The idea is to stabilize blood sugar by nourishing us with healthy fats”.

One of the biggest mistakes we make is sometimes eating too many omega-6 fats, which cause chronic inflammation. So what foods rich in omega 3 can we consume?

  • Blue fish.
  • Salmon.
  • Nuts
  • Chia seeds
  • Pumpkin seeds.

The Healthy Citrus

The nutritionists recommend us first of all a fruit: grapefruit or grapefruit. But oranges, lemons, kiwis or mangoes will also be very good for us. You must avoid that they are very mature because then they will have some sugar and it is not suitable. But why do citrus fruits help us if we suffer from inflammation? Basically because they contain high doses of vitamin C, vitamin E and flavonoids ideal to reduce inflammation of the tissues.

The Always Suitable Tomato Juices

The tomato is a food rich in lycopene, and as you know it is a great antioxidant that fills us with benefits. It is a valuable source of mineral salts and vitamins, particularly A and C, great for taking care of our digestive system. A research recently published in the British Journal of Nutrition tells us that it is advisable to drink a glass of tomato juice daily for 12 days a month.

Large Leaf Vegetables

Some of these vegetables are spinach and broccoli; they are the most healthy and beneficial. They are rich in vitamin K and this element is essential to reduce inflammation.

The Great Benefits of Black Rice

It is very healthy and beneficial. It is a variety of cereal that reduces inflammation related to allergies or asthma, especially because it limits the release of histamine by 30%. The study appeared in the Journal of Agricultural and Food Chemistry. And you must also bear in mind that it is one of the richest in antioxidants and minerals that exists, great for regulating our weight, taking care of our heart, preventing diabetes and giving us a lot of energy.

Keep in mind all these tips that we have given you and so you can try to reduce inflammation and feel less annoying.


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