“Inflammation” seems to be a common occurrence in everyone’s daily life, such as respiratory tract infection, arthritis and so on! But in fact, there are still many diseases that seem to have nothing to do with inflammation, and the driving force behind them is inflammation, such as cancer, cardiovascular disease and so on.
Some people will say, “Inflammation” I take antibiotics chant! But some chronic inflammations can not be solved directly by antibiotics. Here is a trick for you. In fact, the best way to deal with chronic inflammations in the body comes from vegetable markets and supermarkets!
These foods “anti-inflammatory” while eating!
In the process of studying inflammation, scientists have discovered that many anti-inflammatory foods cover all aspects of our daily diet. Today I will introduce a few for you!
Researchers have found that flavonoids in cocoa are potent antioxidants and anti-inflammatory agents for cardiovascular health and The brain is beneficial, and black chocolate with more than 70% cocoa content will have a more positive effect on cognitive ability, memory, mood and immunity.
So instead of clinging to antibiotics to fight inflammation, How about some “healthy dessert” Heiqiao, but chocolate also contains organic sugar and fat, so don’t eat too much!
Omega 3 fatty acids
Ω3 is a group of polyunsaturated fatty acids, as a specific immune nutrient, it can affect the function of immune cells and inflammatory cells to achieve Regulation of inflammatory response, at the same time, it can also inhibit the content of inflammatory factors, reduce oxidation products, regulate signaling pathways and enzyme activities, and reduce the risk of cancer.
Foods rich in omega-3 fatty acids can also be obtained in daily life Most of them come from plant seeds and deep-sea fish, such as such as walnuts, hazelnuts, pine nuts, salmon, saury, salmon, etc. It is better to add some of these in the daily diet kind of food.
High quality protein
Protein is necessary for the human body. Only by taking in enough high-quality protein can an immune wall be built. It is easily absorbed by the body, and if the intake is insufficient, the immune function will be damaged to varying degrees.
But high-quality protein is not simply < span> Meat, hamburgers, steaks, processed hot dog sausages, etc. are not high-quality protein. Good protein must be natural cheese, eggs, skinless chicken and lean meat.
Representatives of this category include: curry, ginger, garlic, chili, cinnamon, rosemary, etc. , these seasonings are rich in natural anti-inflammatory substances, adding them to the daily diet can not only increase the flavor of the dishes, but also anti-inflammatory and nourish the body, killing two birds with one stone.
Referring to unrefined coarse grains, the researchers found that grains Increased fiber intake can reduce inflammation levels and reduce the risk of cardiovascular disease, while legumes are rich in B vitamins, magnesium, potassium and soluble dietary fiber, low glycemic index, and anti-inflammatory.
Dietary fiber can improve intestinal Improves intestinal function, enhances satiety, controls energy intake, and has anti-inflammatory effects by improving lipid and glucose metabolism.
Chinese residents’ diet The guideline recommends dietary fiber intake of 25-30g per day. For people suffering from the three highs, the amount is required to be around 30-40g. This standard is difficult if only relying on daily diet, so some supplements with high dietary fiber content can be added appropriately to make up for.
Broccoli, cabbage, kale and other cruciferous vegetables,Because it contains dietary fiber, multivitamins, trace elements, alkaloids, mustard oil, flavonoids, etc., all of which can play a certain role in anti-inflammatory and cardiovascular aspects. Daily purchases can also appropriately increase cruciferous vegetables proportion.
The tea polyphenols, catechins, and theaflavins contained in tea leaves have Antioxidant, antibacterial, and anti-inflammatory effects, this is also the most suitable anti-inflammatory drink for Chinese people.
Most of the time, we understand the principles of healthy eating, but there are not many things that can be done. Healthy eating is never empty talk. It takes long-term persistence to finally engrave health deeply into our body.