Inflammation is the body's immune system response to irritation, injury, or infection. This is a normal response and is actually a good thing because it is a natural part of the healing. However, chronic inflammation can have a negative impact on your body and your health.
Eating anti-inflammatory foods could be one way to fight chronic inflammation is generally derived from an unhealthy lifestyle. Here are 10 food nutritious useful as an anti-inflammatory.
1. Almond
Almonds are an excellent source of monounsaturated fats (like olive oil), vitamin E and manganese. In addition, almonds are also a source of magnesium and vegetable protein. In the study, eating almonds is associated with risk of heart disease is lower. This could be due to raise the profile of fatty acids in the blood.
Although calorie almond higher than other anti-inflammatory diet, eating a handful of almonds is very filling so by taking apart a healthy, almonds can also be weight loss.
2. Avocado
Avocados are rich in unsaturated fats are healthy for the heart. Plus kale, this fruit is the source of magnesium, fiber, and potassium, while low odium. Eat half an avocado will add to the daily needs of the body will intake of vitamin C, A, E, and vitamin B complex. The combination of nutrients and polyphenols that work as antioxidants make good avocado consumption as an anti-inflammatory.
3. Nuts
Red beans, black beans, and soybeans are the sources of anti-inflammatory foods derived from vegetable protein and contains minerals, vitamin B complex, and vitamin K. Nuts also contain fiber and polyphenols that act as antioxidants. Research shows that beans, peas may provide health benefits and help prevent some types of heart disease, diabetes, and high blood pressure, and of course reduce inflammation.
4. Broccoli
Broccoli belongs to a group of high cabbage vegetable phytochemicals, which is a type of antioxidant that is very powerful. Broccoli is also a source of vitamin C, potassium, calcium, vitamin A, and low in calories. Epidiomiologis study shows that eating vegetables cabbage group associated with a reduced risk of certain types of cancer.
5. Kale
These vegetables are a good source of vitamins A, C, and K, also contains calcium, iron, magnesium, potassium, and vitamin C, but low in sodium. Kale is also low in calories, but contains little fiber. Other content is lutein and zeaxanthin are associated with vitamin A which can help reduce the risk of cataracts. In addition, lutein may help prevent atherosclerosis.
6. Olive oil
This oil is an important component in the Mediterranean diet, which has always been associated with heart health and longevity. Rich in unsaturated fats that are good for the blood vessels and has polyphenols that work as antioxidants to protect cells in the body. Olive oil helps reduce inflammation, reduce high cholesterol, and even allow some polyphenols may help prevent some types of cancer.
7. Orange
Oranges are a source of vitamin C and potassium, fiber, calcium, and folic acid. Fiber and folic acid in citrus can help keep your heart healthy and vitamin C is important for immune system function, strong connective tissue, and blood vessels healthy. Oranges and orange juice is a good source of food for anti-inflammation.
8. Salmon
Salmon contains omega-3 fatty acids in large numbers, more than any other kind of fish or other seafood. Studies show that people who have a high intake of these fatty acids, low-risk suffering from dry eye and also good for the heart as healthy fats help reduce inflammation and maintain cholesterol levels. The American Heart Association recommends the consumption of fatty fish, such as salmon, at least twice every week. Salmon is the best source of antioxidant called astaxanthin.
9. Spinach
Spinach is one of the anti-inflammatory diet is best. Spinach contains lutein, which is associated with vitamin A and beta carotene. Research shows that people who eat green leafy vegetables, such as spinach, reduce the risk of degeneration diseases. Spinach also contains iron, vitamin K and folate, and very low in calories so it is suitable for weight loss food.
10. Strawberries
This fruit is low in calories, high in fiber, and contains vitamins and minerals your body needs to function normally, including lots of vitamin C. Strawberries also have anti-inflammatory properties and has many health benefits.
Source: health.kompas.com
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