When we look behind the scenes of many diseases today, we can see inflammation. Inflammation is linked to common diseases such as arthritis, heart disease, asthma, high blood pressure, diabetes, so it is beneficial to add anti-inflammatory nutrients to your life.
Many dietary forms we apply today may not be very sensitive to inflammation. The National Institute of Allergy and Infectious Diseases reports that today's modern diets, although they provide protection against micro and macro nutrient deficiencies, may cause inflammation, infections, increased risk of allergies, cancer rate increase and auto-inflammatory diseases. Which anti-inflammatory nutrients will enable us to eat healthier?
Green leafy vegetables
Green leafy vegetables are rich in antioxidants that play a role in regenerating flavonoids. Green vegetables such as spinach, chard and cabbage can be added to your daily diet. If you don't want to cook the green vegetables, you can add them raw to the salad or mix them with a blender and prepare the detox juice.
Research on Chinese cabbage, an excellent source of antioxidants and minerals, shows that it contains more than 70 antioxidant phenolic substances. You can add Chinese cabbage to your meals or you can consume it in your salads.
Beet is an excellent antioxidant with its intense color and it is perfect for combating cell disorders caused by inflammation. By adding beets to your diet, you can contribute to cell repair and increase the amount of potassium and magnesium in your body that knows how to fight inflammation.
Blackberries, blueberries, black mulberries (red berries)
The red fruit group is a very powerful antioxidant and anti-inflammatory. Red berries filled with quercetin, which is a great antioxidant, are also natural cancer fighters.
Recent research shows that celery, which has strong antioxidant and anti-inflammatory properties, is effective on blood pressure, cholesterol and heart diseases. Celery seeds, including potassium, are known to be very successful in combating bacterial infections.
Broccoli, which is rich in potassium and magnesium, is a powerful anti-inflammatory nutrient that you can easily add to your daily diet. Flavonoid is loaded with plenty of vitamins and carotenoids, and broccoli is known to be an excellent anti-inflammatory nutrient.
Salmon, which is considered one of the best omega-3 loaded nutrients, is highly preferred because of its anti-inflammatory properties and it’s a natural anti-inflammatory. In addition to reducing inflammation, Omega-3 also reduces the risk of arthritis, cancer and cardiovascular diseases.
If you don't want to overload your diet with red meat, we have some good news for you! You can take care of your protein needs from walnuts and other nuts. During your daily diet, you can eat a handful of walnuts or add them to your salads.
Chia seeds, which contain Omega-3 and Omega-6, can be consumed regularly and you can stabilize your cholesterol and blood pressure. In addition, this nutrient can reduce inflammation and protect your heart health.
Coconut oil, which is frequently used in Turkey in recent years, is known to reduce inflammation and improve arthritis faster than medical drugs. You can increase the anti-inflammatory effect in your diet by using this oil which is resistant to high temperature while sautéing vegetables.