– Our diet has a significant impact on our health. Some foods are said to have anti-inflammatory effects. Is it correct?
Diet has a major 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 preventive effect. But which foods actually have health benefits? All about anti-inflammatory foods can be found in the following article.
What foods have an anti-inflammatory effect?
The following foods contain certain ingredients that can stop existing inflammation or thwart new ones.
1. Anti-inflammatory fruits
various berries like 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 protective effect and inhibit inflammation.
citrus fruits such as lemons, oranges, limes, grapefruits, tangerines or blood oranges contain a lot of vitamin C as well as anti-inflammatory agents and are considered to be stimulants of the human immune system. The vitamins protect the cells and thus help especially with chronic inflammation.
pineapple can counteract inflammation thanks to the enzyme bromelain. It 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 contains the plant substance chlorophyll, which helps the liver eliminate heavy metals and inflammatory toxins. Therefore, spinach is considered an effective aid in inhibiting inflammation in the body. Vitamin C, iron and calcium in spinach also boost the immune system.
broccoli 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 is not only considered an important nutrient supplier. In addition, secondary plant substances also have anti-inflammatory and preventive properties.
Foods containing carotene such as carrots, pumpkin, sweet potatoes, apricots, nectarines or mangoes get their orange-yellow 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 strengthens the immune system, but is also an effective aid in the fight against inflammation thanks to its high proportion of gingerol. chamomile tea 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 either as a tea or as a lukewarm rinse. Sage tea has a disinfectant, antibacterial and anti-inflammatory effect. At matcha tea anti-inflammatory properties are attributed to the contained ingredient EGCG.
4. Anti-inflammatory essential oils
The spice plant Turmericbut also Ginger and fennel contain essential oils that have an anti-inflammatory effect. The yellow pigment in turmeric acts as an additional anti-inflammatory and also boosts disease resistance. Ginger has anti-inflammatory properties due to gingerols, which are also responsible for the pungent taste.
5. Garlic and onions for inflammation
Attention garlic lovers: not only does garlic taste delicious, it 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 bulb of garlic can develop its full effect especially raw.
The onion should not be missing from the shelf of an amateur cook. Just like garlic, onions contain sulfur compounds which have an anti-inflammatory effect in 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 contain 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 nuts or flaxseed oil contain alpha-linolenic acid (ALA), from which the body can produce EPA and DHA.
What is pro-inflammatory?
Stress or environmental toxins have one pro-inflammatory Effect. There is also a variety of foods that promote inflammation and therefore should not be consumed excessively:
– White flour
– Trans fats (industrially hydrogenated vegetable fats, mainly present in fast food, pastries and 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.
In order to maintain balance, the body must receive enough nutrients. With an adequate supply of macronutrients (carbohydrates, proteins, lipids) and micronutrients (vitamins, minerals and trace elements), the body can supply each 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,” says 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 heavy alcohol consumption also have a negative effect. So you can often dramatically improve your health by changing your lifestyle – if you stick with it for the 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 signals “danger”, springs into action and begins the process of defense.
This defense aims to ward off dangers as quickly as possible and to heal (possibly damaged) tissue. If the immune defense is fast and the reaction is strong, the body remains healthy and the person feels almost nothing from the defense process. In the case of inflammation, a distinction is made between acute and chronic inflammation.
If the immune system is weakened or the pathogens are particularly stubborn, illness can occur. 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 inflammation usually lasts a long time. Nevertheless, the immune system works at full speed. Those affected often feel tired, exhausted, headache and difficulty concentrating. Join to frequent infections, digestive problems, and depressed moodssince the immune system is largely operating at full capacity.