The Best Diet To Reduce Inflammation

What is the use of dieting to reduce inflammation? First of all, to enjoy a better quality of life and also to control our weight. A diet that is too rich in packaged foods, in fact, causes many diseases that we can learn to avoid. In the following lines we explain why.

1. The importance of an anti-inflammation diet

Why does our body get inflamed? You have certainly wondered on more than one occasion. We have all had days when we wake up swollen and inflamed, plagued by an indefinite malaise that makes us feel slow and very tired.

For example, you should know that eating too many carbohydrates or too much sugar causes the body to release more insulin than normal. Some of it will go into the muscles to be stored, which can be good if we exercise a lot, as it helps strengthen them.

However, if we make too much of it, it will remain in the blood as a toxic agent, causing inflammation and accumulation of fat. Inflammation, therefore, is a natural defense mechanism aimed at protecting us against toxic substances.

Sometimes it is caused by a virus, or by excess insulin, external substances, bumps, infections, etc. But beware: even a defense mechanism is not always positive.

There are cases in which inflammation is chronic and attacks healthy tissues, such as type 1 diabetes, rheumatoid arthritis, lupus, etc., and should therefore be avoided.

2. Diet to prevent inflammation

Doctors tell us that it is women who are generally more prone to inflammation. Some foods make them feel bad, because their bodies synthesize them differently from that of men.

This is an aspect that must be taken into consideration, because inflammation, in the long term, accelerates aging, favoring the onset of problems that everyone wants to avoid, such as obesity, hypertension, diabetes, arthritis, Alzheimer’s disease, heart disease, etc. Keep this in mind!

So how about taking note of the following foods to reduce inflammation?

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. If we want to stabilize blood sugar levels, we must eat low-glycemic foods and healthy fats that allow us to achieve the right balance.

One of the worst mistakes we can make is eating too many omega-6 fats, which produce compounds similar to some varieties of hormones called eicosanoids, which cause chronic inflammation. What foods rich in omega 3 can we consume?

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

The healthy citrus fruits

Nutritionists especially recommend us one fruit: grapefruit. Just wonderful. However, oranges, lemons, kiwis, mangoes are also fine … If they are too ripe, however, they should be avoided, because they contain a lot of sugar. Why do citrus fruits help us when we suffer from inflammation?

Basically because they contain high doses of vitamin C, vitamin E and flavonoids, which are ideal for reducing tissue inflammation. Doctors say eating a grapefruit a day, for example, will reduce levels of C-reactive protein, a protein that causes the dreaded inflammation.

The tomato juice

Do you like tomatoes? Do not hesitate to use them when preparing delicious salads. Tomato is rich in lycopene which, as you know, is an excellent antioxidant rich in benefits.

Tomato is also a valuable source of minerals and vitamins, especially A and C, great for taking care of our digestive system and for disinfecting and purifying our body.

Research published recently in the British Journal of Nutrition , which recommends drinking a glass of tomato juice a day for 12 days a month, is also worth considering . Remember to follow the advice!

Green leafy vegetables

Do you know what green leafy vegetables are? Spinach and broccoli, in particular, are the healthiest and most beneficial. They are rich in vitamin K, an essential element for reducing inflammation.

Keep in mind that vitamin K is usually present in large quantities in the colon, so if we raise its levels in the body, we will strengthen this organ and improve its ability to cleanse the body, eliminating the toxins that inflame us.

The great advantages of black rice

Have you ever tried black rice? It is very healthy and beneficial. It is a variety of rice that reduces inflammation related to allergies or asthma, especially because, according to a study in the Journal of Agricultural and Food Chemistry, it  decreases the release of histamine by 30%.

It must also be considered that it is one of the richest cereals in antioxidants and minerals, excellent for regulating our weight, taking care of the heart, preventing diabetes and providing a lot of energy to the body.