To fight against chronic inflammation, which tires and promotes certain diseases, we can help ourselves with many foods to add to your plate (or your glass!) As well as some nutritional tips.
Some foods have recognized anti-inflammatory properties. Do not hesitate to consume them as often as possible.
The cinnamon from Ceylon. She is the champion of antioxidants. Very anti-inflammatory, it is full of tannins which fight against inflammation and cell aging. One of its components – cynnamaldehyde – even has an anti-psoriasis effect demonstrated in the laboratory. Caution: in high doses, it can accelerate the heart rate. 1/2 tsp. coffee / day maximum.
The onion. Its richness in vitamin C and polyphenols gives it a strong anti-inflammatory activity. In particular, it contains an active ingredient – quercetin – which suppresses the mediators of inflammation. Yellow onions are particularly well endowed with it.
Camelina oil. It is one of the best sources of omega-3 (32 to 42% depending on the source) assimilated by the body. And it keeps better than other oils rich in omega-3 , such as linseed oil. Opt for a virgin oil of first cold pressing.
Green tea. In China, it is nicknamed ” the elixir of immortality ” because of its high concentration of catechins, polyphenols ultra effective in calming inflammation. ” Green tea contains 30% to 42% of its dry matter, against 2% to 10% for black tea “, specifies nutritionist Angélique Houlbert, co-author of The best way to eat (ed. Thierry Souccar) . Let it steep for 5 minutes in hot water – not boiling water – to get the maximum benefit.
Spinach. This essential natural anti-inflammatory in dietetics delivers a plethora of beta-carotene and vitamin C. It also has a lot of minerals ( magnesium , potassium, etc.) that reduce the acidity of the body, thus preventing inflammation.
Pineapple. His secret boot: bromeline, a group of enzymes that inhibits the production of prostaglandins, involved in inflammation. But beware, only fresh and raw pineapple has it. Cooked or canned, it does not remove the spectrum of inflammation.
The grenade. Its anti-inflammatory properties on the heart and the brain have been proven in the laboratory. This super-fruit is full of vitamins and ellagic acid, a powerful polyphenol that fights cancer and Alzheimer’s disease. Drinking two glasses of pomegranate juice a day – without added sugars – offers a good protective effect.
The oyster . The anti-inflammatory activity of zinc has been known since Antiquity. However, the queen of seafood platters is the best zinc-supplied food (20mg / 100g, twice the minimum recommended daily intake). The oyster is also a good source of copper, a mineral that protects body cells from oxidation. However, people with high blood pressure should be wary of it because of its high sodium content.
The pumpkin. Like all vegetables in the squash family, it provides beta-carotene, lutein and zeaxanthin, anti-inflammatory carotenoid pigments that protect against cataracts and certain cancers. It is rich in vitamin C (4.2 mg / 100g) and minerals (iron, potassium …), which reduce the risk of diabetes and cardiovascular disorders.