The best anti-inflammatory foods that fight chronic diseases.

The best anti-inflammatory foods that fight chronic diseases.

Inflammation seems to be a word associated with everything we eat these days; Whether that is avoiding foods that cause inflammation or eating foods that reduce them.

 Chronic inflammation can lead  to serious and sometimes fatal diseases, such as type 2 diabetes, heart disease, cancer and dementia. Think of inflammation as a war inside your body. When your body receives food or is under “attack,” your immune system responds with an inflammatory response to suppress the attack. Then you start a second process called fighting inflammation, which is provided through the nutrients and minerals in your body (through the foods you eat).

“This is a completely natural process and will eventually restore your body to normal before the invasion,” said Choping Lee, director of the Center for Human Nutrition at the University of California, Los Angeles.

Inflammation is still a natural process in our bodies when we eat, are injured, or experience something in our body system that we do not use. Inflammation is useful for fighting any attack on the body, but when inflammation becomes a chronic condition, it can cause severe damage to the body.

With these explanations, we must find a way to prevent the chronic (aka bad) type of inflammation. Dr. Lee believes that  eating anti-inflammatory foods is  effective in this regard. Here are the best anti-inflammatory foods:

  1. avocado

Avocado properties to reduce inflammation

If you sprinkle avocado on toast every morning, this will help your body a lot. “Avocados are a good source of monounsaturated fats,” says Carrie Janz,  consultant nutritionist and author in New York. Plus, Gans believes avocados contain anti-inflammatory antioxidants.

  1. Salmon

The anti-inflammatory benefits of salmon

When it comes to fatty fish and their anti-inflammatory properties, all of these properties are attributed to omega-3 fatty acids. “It appears that omega-3  has anti-inflammatory properties that can help reduce the risk of heart disease, joint pain and depression,” says Gans  .

  1. Almonds

How does almond fight inflammation?

One of the keys to preventing inflammation is avoiding foods that contain saturated fats. Instead, look for foods made with monounsaturated fats such as almonds, which are also  a rich source of manganese and  Vitamin E.

“Trans fats have been shown to be particularly effective at reducing inflammation in the body,” says Janz.

  1. Cranberries


Blueberry benefits for reducing chronic inflammation

The more colorful the fruit, the more anti-inflammatory properties it has. “Blueberries contain antioxidant compounds like polyphenols that help neutralize the body’s inflammatory response,” says Gerard Mullen, a gastroenterologist at Johns Hopkins Medicine. “Polyphenols are the body’s natural antioxidants,” he says.

  1. Black beans


The properties of beans to reduce inflammation in the body

Like berries, Gans says, black beans contain anti-inflammatory polyphenols, but they are one step ahead of berries, with every half cup of black beans containing 8 grams of fiber. “Fiber can help  lower cholesterol levels  , stabilize blood sugar and aid digestion,” says Janz.

“Black beans can be used easily in salads, pasta dishes or soups to increase their nutritional benefits,” says Janz. The spicy black bean soup is a great choice for a relaxing night. ”

  1. Pistachios


The anti-inflammatory benefits of pistachios

“One of the most important indicators of chronic inflammation is high blood sugar, but research shows that pistachios can be effective in controlling them,” Dr. Lee says. A 2015 study specifically looked at the inflammatory effects of white bread alone versus eating white bread with pistachios. “Despite the actual calories, adding peanuts to bread prevents glucose levels from rising above normal,” says Dr. Lee.

  1. pomegranate

Pomegranate juice benefits to control infections.

In a study Dr. Lee and his team are working on, they found that natural pomegranate juice, unlike high-sugar pomegranate juice, had a significant effect on blood sugar.

But this does not mean that you should give up all fruit drinks. “In fact, sugar – after saturated fat – is a major cause of chronic inflammation,” Dr. Lee says. “The key is to make everything, including pomegranate juice, completely natural without adding sweeteners.”

  1. Spinach

Spinach to reduce inflammation in the body

Like vibrant fruit and colorful vegetables, spinach is rich in polyphenols and phytonutrients, which are a group of anti-inflammatory plant antioxidants.

  1. asparagus


Asparagus properties to reduce chronic inflammation

Asparagus has a beneficial effect on  gut health  . Just like anything that affects your body, gut health can affect your body’s inflammation and response.

  1. Egg whites

Reducing inflammation with egg white

According to a review of published research on nutrients, if you are looking for  an anti-inflammatory food that is predominantly animal and derived from animals, try to include egg white in your diet as it has many protective properties that help fight infections. Plus, it doesn’t cause much harm during digestion. “Egg white is completely neutral, so it doesn’t cause major inflammation,” Dr. Lee says.