To fight against chronic inflammation, which tires and favors certain diseases, we can help many foods to add to his plate (or his glass!) And some nutritional tips.
Some foods have recognized anti-inflammatory properties. Do not hesitate to consume them as often as possible.
She is the champion of antioxidants. Very anti-inflammatory, it is full of tannins that fight against inflammation and aging cells. One of its components – cinnamaldehyde – even has a proven anti-psoriasis effect in the laboratory. Caution: In high doses, it can accelerate the heart rate. 1/2 c. coffee/day maximum.
Its richness in vitamin C and polyphenols gives it a strong anti-inflammatory activity. It contains an active ingredient – quercetin – which stops mediators of inflammation. Yellow onions are particularly well endowed.
It is one of the best sources of omega-3 (32 to 42% depending on the sources) that can be assimilated by the body. And it keeps better than other oils rich in omega-3, such as linseed oil. Opt for a virgin oil of first cold pressure.
In China, it is called “the elixir of immortality” because of its high concentration of catechins, polyphenols ultra-effective to calm inflammation. “Green tea contains 30% to 42% of its dry matter, against 2% to 10% for black tea,” says nutritionist Angélique Hulbert, co-author of The best way to eat (Thierry Souccar ed). Let it steep for 5 minutes in hot water – not boiling – to get the maximum benefit.
This essential anti-inflammatory natural dietetic delivers a plethora of beta-carotene and vitamin C. It also has many minerals (magnesium, potassium …) that reduce the acidity of the body, so prevent inflammation.
Its secret boot: bromelin, a group of enzymes that inhibits the production of prostaglandins, causing inflammation. But beware, only fresh and raw pineapple has. Cooked or canned, it does not remove the specter of inflammation.
Its anti-inflammatory properties on the heart and brain have been proven in the laboratory. This super-fruit is full of vitamins and ellagic acid, a powerful polyphenol that fights cancer and Alzheimer’s disease. Drinking two glasses of pomegranate juice a day – no added sugars – provides a good protective effect.
The anti-inflammatory activity of zinc has been known since antiquity. The queen of seafood trays is the best-supplied food in zinc (20mg / 100g, twice the recommended minimum intake per day). The oyster is also a good source of copper, a mineral that protects the body’s cells from oxidation. People with high blood pressure should be wary of it because of its high sodium content.
Like all vegetables in the squash family, it provides beta-carotene, lutein, and zeaxanthin, anti-inflammatory carotenoid pigments that protect against cataracts and certain cancers. It is rich in vitamin C (4.2 mg / 100g) and minerals (iron, potassium …), which reduce the risk of diabetes and cardiovascular disorders.