Foods that promote an inflammatory response in the body are called inflammatory foods. The latter normally occurs after an infection, an injury, an allergy, etc. Our body then releases inflammatory cells to eliminate elements dangerous to the body (microbes, viruses, etc.) and then repair damaged tissues. This is a normal process, important for maintaining good health. But if this reaction persists over time, we speak of chronic inflammation.
In this case, there is a greater risk of developing type 2 diabetes, cancers, cardiovascular or immune diseases. Chronic inflammation can be produced and maintained by pollutants, but also foods. These are considered pro-inflammatory and include, for example, ultra-processed foods, red meat, added sugars, cold meats and sodas.
Conversely, there are anti-inflammatory foods, which are often rich in vitamins or omega-3. Here are five foods that reduce inflammation according to dietitians interviewed by Eating Well.
Canned tomatoes
If fresh tomatoes are not in season in winter, canned tomatoes are in season all year round. “ Canned tomatoes are a versatile, anti-inflammatory ingredient to stock up on in January », assures American nutritionist Rachelle Mallik.
Tomatoes are rich in vitamin C, a powerful antioxidant that limits the effects of inflammation. The supplement provided by canning is its cooking. “ When cooked, tomatoes are rich in lycopene, an antioxidant that may protect against cancer », explains the nutritionist. Many comforting recipes require canned tomatoes: soups, pies, stews, pastas… Enough to spend good winter evenings.
To grenades
The pomegranate has many virtues, and it is, moreover, a seasonal fruit. These are rare in January so you might as well take advantage of them. They are rich in fiber and are good for the intestinal microbiota, which helps reduce an inflammatory state. “ This nutritious fruit can be stored for up to two months in the refrigerator and is rich in antioxidants and anti-inflammatory components », continues Rachelle Mallik. Pomegranate contains, for example, vitamin C in large quantities.
Macadamia nuts
All types of nuts are recognized as good allies of a healthy diet. They make excellent snacks rich in good fats and nutrients. For American nutritionist Lauren Manaker, macadamia nuts are particularly interesting. They are rich in monounsaturated fats (good for the heart), notably oleic acid which is anti-inflammatory.
“Plus, macadamia nuts are a source of antioxidants that fight oxidative stress and may help reduce inflammation “, she specifies. They also include “ essential minerals like magnesium and manganese, which also support metabolic functions essential for managing inflammation levels. »
Salmon
Another useful food to fight against inflammation in the body: fatty fish such as tuna, mackerel or anchovies, all rich in omega-3. Polish dietician Daria Zajac particularly recommends salmon, rich in selenium, an antioxidant that contributes to normal immune action. Its high protein content makes it an even more interesting food.
Green tea
For her part, American nutrition doctor Jiang Qianzhi recommends a hot drink, ideal for the season. Rich in antioxidants, green tea consumption has been associated with a reduction in inflammation markers in clinical trials », she explains. Drink green tea increases adiponectin, a hormone that can reduce inflammation and is involved in many metabolic reactions, such as improving insulin sensitivity “. Prefer it in bulk to avoid ingesting micro-plastics contained in tea bags.
Source: www.topsante.com
