9 Nutritious Foods That Have Anti-Inflammatory Effects

An anti-inflammatory diet is a diet that promotes the consumption of foods that reduce inflammation in the body. If you are on the path to healthy eating, try these 9 nutritious foods that are perfect for an anti-inflammatory diet.

1. Avocados are rich in healthy fats

According to Dr. Nguyen Trong Hung, National Institute of Nutrition, healthy fats (good fats) include monounsaturated and polyunsaturated fats that are beneficial to health. Of which, omega-3 and omega-6 are 2 polyunsaturated fats that the body needs to absorb from food.

Avocados are rich in heart-healthy monounsaturated fats and are an excellent source of magnesium, fiber, and potassium while being low in sodium. Eating half an avocado will also provide a great way to supplement your daily intake of vitamins C, A, E, and B-complex vitamins. The combination of these nutrients and polyphenols that act as antioxidants makes avocados a must-have for an anti-inflammatory diet.

Following a healthy diet with a variety of anti-inflammatory foods is a good way to protect your health.

2. Broccoli is rich in antioxidants

Broccoli is a member of the cruciferous vegetable family that is rich in phytochemicals called glucosinolates. These phytochemicals are powerful antioxidants. Broccoli is also an excellent source of vitamin C, potassium, calcium, and vitamin A, all of which have anti-inflammatory properties and are low in calories.

Epidemiological studies show that eating a diet high in cruciferous vegetables, including broccoli, is associated with a reduced risk of certain types of cancer.

3. Carrots contain powerful anti-inflammatory properties

Carrots contain beta-carotene, which the body can convert into vitamin A, which is essential for good health and is also a powerful antioxidant. Carrots also contain zeaxanthin and lutein, which are related to vitamin A. Eating a diet rich in antioxidants may help reduce the risk of cancer by preventing damage to healthy cells in the body.

Because carrots are low in calories and a good source of fiber, they can help with weight loss. This is also an important anti-inflammatory factor because obesity is a risk factor for heart disease, diabetes, and some forms of cancer.

4. Beans are the perfect source of plant-based protein.

Beans such as navy beans, lentils, kidney beans, and black beans are good sources of plant protein, minerals, B-complex vitamins, vitamin K, and they contain polyphenols that act as antioxidants.

Because beans are high in protein, they are a great addition to meatless meals. Research shows that dried beans can provide health benefits and help prevent certain types of heart disease, diabetes, high blood pressure, and support the body's anti-inflammatory capabilities.

5. Olive oil protects the heart

Olive oil is an essential part of the Mediterranean diet, which has been linked to heart health and longevity. Olive oil is rich in monounsaturated fats that are good for blood vessels and contains polyphenols that act as antioxidants to protect cells in the body.

Olive oil helps fight inflammation, lowers high cholesterol, and its polyphenols may help prevent certain forms of cancer, so it's a great oil to have in your diet.

6. Oranges provide effective anti-inflammatory vitamin C

Oranges and orange juice are great additions to an anti-inflammatory diet. Oranges are an excellent source of vitamin C and potassium. Oranges also contain fiber, calcium, and folate. The fiber and folate in oranges can help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.

7. Spinach - anti-inflammatory superfood

Spinach is one of the best-known anti-inflammatory superfoods. It contains lutein, which is related to vitamin A, and beta-carotene. Spinach also provides iron, vitamin K, and folate, and is very low in calories, making it perfect for a weight loss diet.

Research shows that people who eat green vegetables, like spinach, may have a reduced risk of macular degeneration, so add fresh or cooked spinach to your diet.

8. Strawberries are good for your health

Strawberries are delicious, juicy, and very healthy. Strawberries are low in calories, high in fiber, and contain many vitamins and minerals that your body needs to function properly, including lots of vitamin C. They also have anti-inflammatory properties and offer many health benefits.

Studies have shown that berries are very healthy because the pigments that give them their color contain antioxidants that can help reduce inflammation.

Strawberries are delicious and also rich in anti-inflammatory properties, which are good for your health.

9. Sweet potatoes are rich in vitamins and minerals

Sweet potatoes are rich in vitamins and minerals. Like other orange vegetables, they are high in vitamin A and beta-carotene, which is a powerful antioxidant. Sweet potatoes are also an excellent source of many vitamins and minerals, including vitamin C, vitamin K, potassium, and B complex vitamins.

Sweet potatoes are also high in fiber and not too high in calories, so they are a delicious addition to any diet.

Adding delicious, healthy foods to your diet can help improve your overall health and help you manage your weight. A diet rich in anti-inflammatory foods can also help prevent some of the health conditions that come with aging.

Dr. Nguyen Trong Hung noted: To strengthen a healthy immune system, nutrition plays an important role. If the diet is unscientific , eating too much or too little of a certain food is not good for the immune system.

Source: https://giadinh.suckhoedoisong.vn/9-thuc-pham-bo-duong-co-tac-dung-chong-viem-172240916234112348.htm