There is no guarantee that inflammation is the enemy. Low-grade chronic inflammation is the term used by Janice Chow, MS, Road to describe how people can lower inflammation in the body
- Janice Chow , MS, RD, registered dietitian and owner of nutrition counseling service The Mindful Chow
- Annie Zappulla , BS, RDN, registered dietitian and owner of A to ZW ellness Solutions LLC
What Is Chronic Inflammation?
Unlike the beneficial inflammation, acute inflammation is not as prevalent Chronic inflammation The occurrence of systemic inflammation persists for a period of time. Chow claims that the body can heal from wounds and infections with the help of acute inflammation. Chronic inflammation can persist for a prolonged duration and may be caused by various factors such as untreated disease, air pollution, poor diet or sleep habits, and toxic stress 1. According to Chow, the triggers that lead to chronic inflammation can create an environment that promotes the development of diseases
Anti-Inflammatory Nutrients
One way to Aid in reducing this unwanted inflammation Is to eat Anti-inflammatory foods Chow identifies foods that are rich in fiber and antioxidants, which contribute to maintaining good health Immune system Gut health , and more. The majority of the nutrients found in plant foods, particularly colorful fruits and vegetables, are derived from these plants
Antioxidants
Antioxidants Annie Zappulla, BS, RDN, is a dietitian who advises against free radical neutralization. These molecules are unstable and can be produced by the body when it is exposed to negative environmental factors like alcohol, air pollution, and psychological stress
According to Chow, an overabundance of unstable molecules could result in extended harm to our cells, and some theories suggest that this damage may be linked to chronic diseases. A range of vitamins, minerals, and plant substances are included Polyphenols The antioxidant functions that carotenoids perform in the body are emphasized by her 2.
Fiber
Research also suggests that Fiber helps to decrease Chow claims that the body experiences chronic inflammation 3. By promoting the reduction of inflammatory molecules in the gut, fiber can accomplish this 4.
Vegetables that are resistant to inflammation and can be consumed repeatedly
There are Many, many nutritious veggies The anti-inflammatory substances mentioned earlier are obtainable. Chow and Zappulla suggest consuming vegetables with high levels of anti-inflammatory compounds in their recommended range Regularly incorporating food into your diet To obtain their complete, wholesome advantages
Cruciferous Vegetables
Cruciferous vegetables Count on the use of vegetables such as kale, broccoli, bok choy, cabbages, Brussels sprouts/Swiss chard, watercress, collard greens and cauliflower. The foods are rich in fiber and antioxidants, including vitamins C, E, A, flavonoids, and sulforaphane, according to Chow 5. Sulforaphane Zappulla claims that it can aid in reducing inflammation by decreasing the production of inflammatory cytokines 6.
Onions and Garlic
The absence of these fragrant bulbs would make many dishes look unappetizing. Fortunately, they are not only flavorful but also have health benefits. Not only do they provide fiber, but they are also excellent sources of fiber Onions , and Garlic According to Chow, the food we eat contains antioxidants such as vitamin C, vitamin A, and phenolic acid. According to Zappulla, garlic’s sulfur components have the potential to reduce inflammation 7.
Dark Leafy Greens
Dark leafy greens are rich in both fiber and antioxidants. According to Zappulla and Chow, the antioxidants in their diet consist of vitamin C (vitamin B12 at the start of every cell growth), vitamin A (folic acid mineral found in fruits and vegetables), carotenoids (mainly lutein and beta-caroTENe) and polyphenols (particularly essential oils like copper and iron) Quercetin When you hear the term “dark leafy greens” your thoughts are probably confined to your mind Spinach Kale , Swiss chard, or bok choy—and those are excellent picks
Sweet Potatoes
Sweet potatoes Can be considered a superfood with high levels of anti-inflammatory nutrients, including vitamin A, vitamin C and beta-carotene. They contain 4 grams of fiber, which can help to lower inflammation 8.
Purple Corn
This The remarkable purple hue of Veggie is hard to resist Chow explains that anthocyanin, a polyphenol, is the source of this substance Some studies Prove that the purple corn has a greater level of antioxidant properties than the yellow or regular corn 9. The sweet, juicy kernels are a great source of fiber
Microgreens
According to Zappulla, microgreens, which are the immature version of spinach, kale, or broccoli, contain up to 40 times more nutrients than their adult counterparts 10. Wouldn’t it be visually appealing to include them in your meal as a source of nutrition?
Peppers
Peppers of any kind, including all types Bell peppers Or Chili peppers , are all great sources of the antioxidant vitamin C and [the polyphenol called] quercetin, ” Zappulla says. According to Chow, the red, green, orange, and yellow bell peppers contain antioxidants such as beta-carotene, vitamin E, B2, and fiber
Mushrooms
These mushrooms, including portobello, shittake, and white button, are highly variable Edible fungi Are infused with anti-inflammatory elements. According to Chow and Zappulla, their formulas are rich in antioxidants such as selenium, vitamins B2, and B3, along with polyphenolic acids and flavonoids. They possess a high level of fiber
Chayote
Chayote is a prevalent ingredient in the culinary preparations of Mexico, South America, and certain parts of Asia. This green Pear-shaped squash Chow explains that the gourd family produces vegetables that are high in fiber, have high antioxidant levels, including vitamin C, B2 and B3, and flavonoids. You can use it in a variety of ways, including raw or cooked, and incorporate it into recipes
Avocado
The anti-inflammatory properties of avocado are a result of its high nutritional content. The supplement contains 136 micrograms of lutein and zeaxanthin, both of which are potent antioxidants that can benefit the eyes and reduce inflammation 11.
Avocados are a valuable source of nutrition Fiber , another key element that reduces inflammation
Carrots
You may already be aware of that Carrots Provide an excellent supply of beta-carotene, a potent anti-inflammatory compound. Zeaxanthin and lutein, two other compounds, are known to aid in the prevention of cell damage 12.
Tomatoes
Tomatoes, despite their name, are a versatile and delicious vegetable that is often used in cooking due to their high antioxidant levels and fiber content. Chow suggests that tomatoes are the only vegetable that contains all three carotenoids, including lycopene, alpha and beta-carotenes, and lutein. They are also intoxicated Vitamin C Zappulla and Chow both recommend including cooked tomatoes in your meals, as the body’s lycopene levels increase when you cook the tomato in oil 13. 14.
Edamame
Edamame Is rich in nutrients, including isoflavones, that can help protect against cardiovascular disease and cognitive decline. Evidence suggests that consuming a diet high in edamame can decrease the levels of inflammatory markers such as C-reactive protein 15. They are a superb source of fiber, providing roughly one-third of the daily fiber requirement
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Garlic Oregan State University
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