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Boost your health||six anti-inflammatory foods||natural anti inflammatory foods

Boost your health||six anti-inflammatory foods||natural anti inflammatory foods 

Inflammation is a natural reaction to injury and infection. (Photo: Gettyimages)

Inflammation is a natural reaction to the damage and invasion of your immune system. However, if it lasts too long or becomes a chronic illness, inflammation can lead to a variety of health problems. Common symptoms of temporary inflammation include redness, pain, and swelling, while chronic inflammation usually occurs without visible symptoms in your body.

Incorporating specific foods into your diet can help reduce inflammation and improve your overall health. Yahoo Life SEA describes six anti-inflammatory foods that you can easily add to your diet to help strengthen your immune system and improve your overall health.

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1. Broccoli

Eat your broccoli! (Photo: Gettyimages)

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Broccoli is high in a plant-based antioxidant compound called sulforaphane, which helps your body fight inflammation by lowering your levels of cytokines and NF-kB. Studies have concluded that cruciferous vegetables such as broccoli and cauliflower are associated with a reduction in heart disease and cancer, and another has shown how sulforaphane helped reduce oxidative stress in the human body.

Adding broccoli to the diet is easy. Just boil the vegetables in water or wrap them up, and it is easy to go with both protein and carbs.

2. Berries

A woman's hand holding fresh berries in her hand. (Photo: Gettyimages)

berries such as berries and strawberries contain antioxidants called anthocyanins, which have anti-inflammatory effects that can reduce the risk of certain diseases. In this study, green berries are caused by an increase in the number of natural killer cells (cells responsible for killing tumor cells or infected cells) after daily consumption for six weeks.

In addition to adding antioxidants to your body, supplementing your diet with a cup of blueberries, raspberries or strawberries can also help you achieve your daily required amounts of vitamins such as Vitamin C and Vitamin E.

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3. Green Tea

Drink green tea and calm down (Photo: Gettyimages)

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Green tea has many anti-inflammatory and antioxidant properties and is often known as the healthiest drink you can have. Containing Epigallocatechin-3-gallate (EGCG), which helps prevent inflammation, EGCG reduces the production of anti-inflammatory cytokines. Green tea is said to be responsible for the reduction of various diseases such as cancer, heart disease, obesity, and type 2 diabetes.

Pair your food with a cup of green tea or have a cup in the morning to add a drink to your meal. Although green tea is low in caffeine, it still contains caffeine and should be avoided before bedtime.

4. Extra olive oil

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Rich in monounsaturated fats, extra virgin olive oil contains oleocanthal, antioxidant and anti-inflammatory drugs. In addition to reducing inflammation, studies have linked extra virgin olive oil to reducing the risk of diseases such as cancer, heart disease, and other diseases.

You can substitute your usual salad dressing with extra virgin olive oil to enjoy its benefits, or use it instead of other cooking oils in some of your fried dishes.

5. Turmeric

Good yellow for the new turmeric plant (Photo: Gettyimages)

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Turmeric is a spice and herbal remedy that contains curcumin, which is a strong antioxidant and has strong anti-inflammatory properties. It is known to reduce inflammation in cancer-related diseases, diabetes, and arthritis. It is also said that having black pepper with turmeric can significantly increase the absorption of curcumin.

As it is a fragrant spice, you can add turmeric to curry, cauliflower rice, meat and seafood easily to enhance its flavor while reaping the benefits of curcumin.

6. Mushrooms

Mushrooms? Please, second gift! (Photo: Gettyimages)

In addition to having low calories and a variety of nutrients that are good for your body, mushrooms also contain phenols and other antioxidants that help protect your body. Edible mushrooms such as white press, oyster mushrooms, and lion lions have also been studied and proven to have anti-inflammatory effects, which help reduce the risk of various diseases.

However, it is noted in research that cooking mushrooms reduces their anti-inflammatory properties and is why they are better eaten when cooked lightly. It is very easy and quick to mix some mushrooms in your soup, pasta, or fried rice to add to your diet.

In addition to adding anti-inflammatory foods to your diet, cutting down on foods that promote inflammation such as processed foods, sugary drinks, and refined carbs will also help maintain a healthy diet.


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