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The best natural anti-inflammatory foods

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There are natural anti-inflammatory foods that can help you with the ailments caused by chronic inflammation.

We’ve all experienced acute inflammation after a blow: it hurts, it’s hot, and it turns red. But there is also chronic inflammation, which underlies some of today’s most worrying diseases, such as rheumatoid arthritis, cancer, heart disease, diabetes, asthma or Alzheimer’s disease.

Which foods are anti-inflammatory and which are inflammatory?

Some products that promote inflammation and are considered “bad” for your health include soft drinks, refined carbohydrates, red meat and processed meats.

On the other hand, there are drinks and foods that reduce chronic or low-grade inflammation. According with the doctor. Frank Hu, professor of nutrition at Harvard University, “many experimental studies have shown that food or drink components can have anti-inflammatory effects”. We refer to fruits and vegetables (blueberries, apples and green leafy vegetables), which are rich in antioxidants.

Also walnuts, which have been shown to reduce inflammation markers, and coffee, which contains polyphenols and other anti-inflammatory compounds.

List of the best foods for a natural anti-inflammatory diet

  • Olive oil and olives.
  • Green leafy vegetables like spinach, kale, Brussels sprouts, Swiss chard and broccoli too!
  • Nuts and seeds.
  • tomatoes
  • Garlic
  • Fatty fish such as salmon, mackerel, tuna and sardines.
  • Fruits like strawberries, blueberries, cherries and oranges.
  • Spices such as ginger and turmeric.

Inflammatory foods to avoid

  • Ultra-processed foods with added sugar or salt, including ready-to-eat appetizers or desserts.
  • Refined oils like sunflower, rapeseed, rapeseed, etc.
  • Refined flours, which are present in white breads and pastas and in many bakery products.
  • Excess alcohol.

Diabetes, heart attacks, obesity, heart and respiratory diseases, cancer, rheumatoid arthritis, Alzheimer’s, Hashimoto’s disease, atherosclerosis,…

These are chronic diseases and are usually related to our lifestyle. That’s why it’s so important to know how to recognize which diseases are associated with chronic inflammation and learn how to avoid it with an improved diet.


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