Many of us associate the word “inflammation” as a reaction to a wound or disease. This is known as acute inflammation and is usually signaled by swelling and redness of the area, pain, etc.
Chronic inflammation, however, may be present for longer periods of time in the body, and is influenced by genetic factors, eating, obesity, smoking and lack of sleep.
Do not be afraid, inflammation is a normal process and occurs when white cells in the body protect you against “invaders” like viruses or bacteria. The problem occurs when this inflammatory condition lasts longer, becomes chronic, and the body directs weapons against the body instead of forming a shield against bacteria and viruses.
Inflammation occurs at the cellular level and we are not able to recognize it, but it can have a profound impact on health by increasing the risk of many diseases such as heart disease, asthma, arthritis and even certain types of cancer. Certain foods with a high phytonutrients content reduce these inflammations.
Turmeric
This spice has a powerful antioxidant and anti-inflammatory effect due to curcumin, which gives it intense yellow color.
According to the studies, curcumin influences more than 700 genes, it can inhibit both the activity and the synthesis of enzymes that are involved in the production of inflammation.
Wikipedia says curcumin can suppress tumor initiation, growth and metastasis. As an anti-inflammatory, curcumin triggers the shock-heat stress response that stimulates the immune system and helps treat osteoarthritis and menstrual pain. Studies show that it inhibits the production of prostaglandins and stimulates the creation of cortisol that removes inflammation. Research shows that curcumin improves overall body energy, improves digestion, and removes arthritis among other uses.
With antioxidant mechanisms, curcumin helps colon health, exercise neuroprotective activity and helps maintain a healthy cardiovascular system.
Nuts
They are an excellent source of omega 3, its anti-inflammatory and cardio-protective effects being well known. According to the studies , it is believed that nuts can lower a certain blood protein known as reactive C protein, which is a marker of inflammation, and is currently associated with cardiovascular disease. Also, according to this study, walnuts improve the reaction to stress.
Nuts are easily included in the diet, and can be added to salads, soups, or as food. Pay attention to the quantities, however, have many calories. 100 grams of nuts have 650 calories.
Cherries
They are rich in anthocyanin, a phytonutrient that is responsible for the pigment that gives cherries that ruby ​​and appetizing color. This powerful antioxidant has a natural anti-inflammatory and analgesic effect, which is why it is recommended to consume after training to speed up recovery.
Moreover, cherries help fight cancer and disease, reduce pain in case of arthritis and gout, prevent premature aging. Cherries also increase the level of melatonin in your body, helping you to fall asleep more easily.
Take advantage of the fact that we are in full season and eat them. 100 grams of cherries contain only 63 calories.
Ginger
It has a super-anti-inflammatory effect, inhibiting the production of nitric oxide , a free radical with harmful effects. Studies show that this spice not only reduces inflammation but also helps muscle recovery after effort.
Due to these anti-inflammatory effects, it has been clinically proven that ginger reduces knee pain in patients with osteoarthritis. The main anti-inflammatory effect of ginger derives from the ability of ginger to inhibit the synthesis of prostaglandin, a discovery made since 1970.
You can add ginger to sauces, tea, lemonade, socks. It has about 2 calories per spoon, so you can abuse it.
For a healthy life it is important to eat varied, colorful and cleaner. Take advantage of the seasonal goodies and do not discount the seasonal fruits and vegetables. Move, rest and stay in the company of your dear ones.