Reduce Inflammation Foods

There are foods that reduce inflammation, and that can help us to improve our way of life, so that we can also decrease the intake of drugs, here we name some:

  1. Turmeric: Curcumin, the active ingredient in turmeric, has properties to decrease pain that works by treating or blocking a number of different pathways leading to inflammation. The inclusion of turmeric in food when cooking is a great way to get its benefits. Turmeric works well in soups, rice, shakes and teas. It is also available as a supplement, but high doses or overuse over the long term can cause indigestion, nausea or diarrhea.
  2. Ginger: It is known for its digestive effects, ie its ability to relieve and reduce nausea. However, studies show that it can also help relieve menstrual pain, migraine headaches, osteoarthritis and rheumatoid arthritis. In a study published in the Journal of Pain, daily ginger consumption reduced exercise-induced pain by 25%. You can make ginger tea and apply it to food.
  3. Capsaicin: is the ingredient responsible for the heat or itch that is felt when biting a hot pepper, works by lowering the levels of substance P, which is a chemical involved in signaling the pain pathways.
  4. Curry, Thyme, Cinnamon, Garlic, Rosemary and Basil: These herbs also have anti-inflammatory properties.
  5. Red Wine: Contains resverastrol, which is a potent antioxidant. Taking 200 ml daily helps prevent cardiovascular disease.
  6. Green, white and blue (oolong) tea: contain powerful catechins, antioxidants that fight against inflammation.
  7. Fish: salmon, herring, cod and sardines, as they are rich in Omega-3, which is anti-inflammatory.
  8. Nuts and seeds: Almonds, walnuts, flax seeds, hemp and chia seeds, as they contain monounsaturated fatty acids and are rich in omega-3s.
  9. Extra-virgin olive oil: Extra-virgin olive oil is rich in polyphenols. It contains a unique compound called oleocanthal, which has the same power as ibuprofen, but must be preserved from light, heat and air, as all this destroys it.
  10. Low Glycemic Fruits: Strawberries, peaches, blueberries, grapefruit, pomegranates, red grapes, plums, cherries, apples, pears, etc. are anti-inflammatory fruits, rich in flavonoids, carotenoids, vitamins and minerals.Green vegetables and legumes in all varieties.
  11. Water: Dehydration can cause headaches. It is important to drink plenty of water, at least an average of 2 liters a day for women and 3 liters for men. If you have premenstrual pain, warm or warm water will help relax the muscles of the uterus, which can reduce menstrual cramps. Eat water-rich foods like watermelon, strawberries, melon, cucumber and lettuce.

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