رتبها

Oliver Anwar

17 تغريدة 10 قراءة Dec 14, 2022

The 11 best foods to fight inflammation and optimize your health:

Inflammation in your body and brain can be responsible for:
• Joint pain
• Digestive problems
• Cardiovascular issues
• Neurological disorders
• Red, itchy, and dry skin
Here are 11 of the best anti-inflammatory foods:

1) Berries
Many berries contain anthocyanins.
These are antioxidants that can help fight inflammation in the body.
Some of the best are:
• Blueberries
• Raspberries
• Blackberries
• Strawberries

2) Grapes
The skin of grapes contain resveratrol.
This compound is:
• Anti-aging
• Anti-wrinkling
• Anti-inflammatory
Red wine is the most well-know source of resveratrol...
But don't use this as a reason to drink a bottle of wine a day.

3) Peppers
Peppers contain a lot of Vitamin C, which is an anti-inflammatory.
The capsaicin (which makes them spicy) also helps with:
• Pain relief
• Heart health
• Weight loss
Throw some peppers in your homecooked meals.

4) Fatty fish
Fatty fish contain large amounts of Omega-3 fatty acids.
You want more Omega-3s and less Omega-6s in your diet.
Thing to look out for is wild caught vs farmed fish.
Always opt for wild caught fish when possible.
They're cleaner and have more good fat.

5) Turmeric
Studies have supported turmeric's anti-inflammatory capability.
Combine it with black pepper to make it the most effective.
Many people say turmeric consumption eases joint pain.

6) Avocados
Avocado is a great source of:
• Potassium
• Magnesium
• Healthy fats
Vitamin E in avocados can help prevent neurological disorders.

7) Green tea
Asian cultures have consumed a lot of green tea for centuries.
It's been linked to lower rates of cancer and cardiovascular diseases.
Try matcha, a powdered version of green tea, for extra antioxidants, nutrients, and caffeine.

8) Leafy greens
This includes:
• Kale
• Spinach
• Swiss chard
These are full of fiber, vitamins, and minerals.
Some also contain probiotics which are good for your gut.

9) Seeds and nuts
Many have high concentrations of Omega-3 fatty acids.
Plus they're a decent protein source.
Some of the best seeds:
• Chia seeds (high in fiber)
• Hemp seeds
• Flaxseeds
Good nuts:
• Walnuts
• Almonds
• Cashews

10) Cruciferous veggies
This is a group of vegetables including:
• Broccoli
• Cauliflower
• Brussels sprouts
The sulforaphane found in these reduces inflammation.
They also contain a lot of vitamins and minerals.

11) A salad using these ingredients
Salads are an easy way to combine ingredients on this list.
Try making a salad with:
• Seeds
• Fatty fish
• Tomatoes
• Leafy greens
• Extra virgin olive oil
All these foods help reduce chronic inflammation.

The 11 best foods to fight inflammation:
1) Berries
2) Grapes
3) Peppers
4) Fatty fish
5) Turmeric
6) Avocados
7) Green tea
8) Leafy greens
9) Seeds and nuts
10) Cruciferous veggies
11) A salad using these ingredients

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