Anti-inflammatory foods, such as saffron and mashed garlic, work by reducing the production of substances in the body that stimulate inflammation. In addition, these foods help to strengthen the immune system, making the body more resistant to colds, flu and other diseases.
These foods are also important in the treatment of inflammatory diseases such as rheumatoid arthritis, as they help to reduce and prevent joint pain that occurs in this disease.
List of foods that control inflammation
Foods that control inflammation are rich in substances such as allicin, omega-3 fatty acids and vitamin C, such as:
- Aromatic herbs , such as mashed garlic, saffron, curry and onion;
- Fish rich in omega-3s , such as tuna, sardines and salmon;
- Omega-3 seeds , such as flaxseed, chia and sesame;
- Citrus fruits , such as orange, acerola, guava and pineapple;
- Red fruits , such as pomegranate, watermelon, cherry, strawberry and grape;
- Oil fruits , such as chestnuts and nuts;
- Vegetables such as broccoli, cauliflower, cabbage and ginger;
- Coconut oil and olive oil .
To strengthen the immune system and fight inflammatory diseases, these foods should be eaten daily, eating fish 3 to 5 times a week, adding seeds to salads and yoghurts, and eating fruits after meals or snacks.
Diet menu to reduce inflammation
The following table shows an example of a 3-day anti-inflammatory diet menu:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||natural yogurt smoothie with 4 strawberries + 1 slice of wholemeal bread with minas cheese||unsweetened coffee + omelet with 2 eggs, tomato and oregano||unsweetened coffee + 100 ml milk + 1 cheese crepe|
|Morning snack||1 banana + 1 col of peanut butter soup||1 apple + 10 chestnuts||1 glass of green juice|
|Lunch dinner||1/2 grilled salmon steak + roasted potatoes with tomatoes, onions and peppers, seasoned with fine herbs and garlic||4 col of brown rice + 2 col of bean soup + grilled chicken with tomato sauce and basil||Tuna pasta with pesto sauce + green salad drizzled with olive oil|
|Afternoon snack||1 glass of orange juice + 2 slices of fried cheese with olive oil, oregano and chopped tomatoes||natural yogurt with honey + 1 col of oat soup||unsweetened coffee + 1 small tapioca with egg|
In addition to increasing consumption of anti-inflammatory foods, it is also important to reduce the consumption of foods that increase inflammation in the body, which are mainly processed meats, such as sausage, sausage and bacon, frozen fat-rich ready-made food such as lasagna, pizza and hamburger and fast foods . Learn how to make an anti-inflammatory diet .