Anti-inflammatory food: the golden rules for properly composing your plate

Chronic inflammation generates persistent fatigue and many dysfunctions of the body. Fortunately, it is possible to counteract it by correcting the content of its plate. Our advice to overcome it.

The inflammation is not bad in itself. Theoretically fleeting, it helps the body to cope with an external aggression, an injury or an infection. But when it persists at low noise for the long term, it spreads throughout the body, damages the organs and promotes the appearance of diseases. This silent enemy does his undercover work. Day after day, he makes the bed of type 2 diabetes , Crohn ‘s disease , psoriasis , rheumatoid arthritis , spondylitis , Alzheimer’s diseaseand even many cancers. Without knowing it, many of us are under the yoke of chronic recurrent, even permanent, micro-inflammations. “This state is linked to our modern way of life,” says Laetitia Proust-Million, dietician-nutritionist, co-author of My bible on anti-inflammatory food (ed. Leduc.s Pratique). The sedentary lifestyle , the stress , lack of sleep and pollution greatly contribute. But one of the major causes of chronic inflammation is diet.

The big managers? ” Too many sugars, too many acidifying foods, too many bad fats (and not enough good), too many calories and too many poorly assimilated products ,” says Laetitia Proust-Million. To calm the game, you have to review your eating habits. ” We have known for a long time that the Mediterranean diet lowers the markers of inflammation , specifies Dr. Catherine Lacrosnière, nutritionist author of Preventing and treating inflammation (ed. Hugo New Life). The anti-inflammatory diet is a Mediterranean diet expanded “.

Nutrients to put on the menu

– Omega 3. Natural anti-inflammatoriespar excellence, these good fatty acids can only be provided by food. Their daily intake is therefore essential to curb the development of chronic inflammatory diseases. This is why the Inuit, who swallow large quantities of it in the form of fatty fish, do not develop psoriasis. However, our current diet barely covers a third of our omega-3 needs, estimated at 2 g per day for women and 2.5 g per day for men. At the beginning of the 20th century, it was found in butter, cream, cheese and meat because cows mainly fed on grass, a natural source of omega-3. Today, cattle mainly eat corn and soy flour stuffed with omega-6 fatty acids that elevate inflammation.

Where to find them: in mackerel, sardines, anchovies, shrimp, octopus, flax seeds, chia seeds, certain oils (rapeseed, camelina, hemp…) nuts and some algae (dulse, kombu and wakame). To locate you, 4 to 5 nuts deliver 1.3 g of omega-3.

– Vitamins C and E. They neutralize free radicals, generated by oxidative stress which is a trigger for chronic inflammation. “In France, health authorities recommend a daily vitamin C intake of 110 mg for an adult. But some experts suggest larger figures: 200 to 400 mg, ”explains Laetitia Proust-Million. The recommended intake of vitamin E for an adult is 12 mg per day.

Where to find them: The foods richest in vitamin C are red fruits, citrus fruits, exotic fruits, peppers, cabbage, parsley, watercress and sorrel. The best endowed with vitamin E are pumpkin seeds, almonds with their skin, pine nuts, virgin olive oil and sesame oil. For example, 100 g of raw red pepper provides 162 mg of vitamin C and 20 g of almond provides 4.4 g of vitamin E.

– Polyphenols. These notorious antioxidants form a good protective shield against inflammation and cellular aging. Their high-dose consumption notably reduces the severity of rheumatoid arthritis, according to researchers at Washington State University.

Where to find them: in cocoa, tea, coffee, fruits and vegetables, especially grapes, citrus fruits, strawberries, garlic and dark green leafy vegetables. Many spices, such as turmeric, also contain significant amounts.

– Probiotics. An imbalance in the intestinal flora plays a crucial role in chronic inflammation. When abused, the billions of bacteria that inhabit our digestive tract increase the permeability of the small intestine. Foreign molecules then take advantage of it to rush into our body. Result: the immune system gets carried away and the inflammation intensifies. To stop it, we must strengthen our microbiota with probiotic foods.

 

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