Food as an anti-inflammatory
Whether blackcurrants, soybeans or wheat bran: Many foods are real anti-inflammatory. Tolfioow gives 10 nutrition tips for a life without serious inflammation.- Vitamin C, zinc and selenium strengthen the immune system against inflammatory germs and promote the production of antibodies. There is a lot of vitamin C in blackcurrants, rose hips, kiwis and sea buckthorn. Diligent suppliers of zinc are wheat bran, lentils and peas. Good sources of selenium: herring, tuna, soybeans.
- The violet-black aronia berry is particularly effective against inflammation due to its high content of the coloring agent anthocyanin. Tip: Drink 20 ml of aronia berry juice (health food store) every day.
- The fibers of roughage have an effective protection against inflammation. Flaxseed, wheat bran, lettuce, vegetables and fruit are particularly high.
- Carotenoids also have a strong anti-inflammatory effect. They are mainly found in tomatoes, carrots, red peppers, apricots, mangoes and nectarines.
- The secondary plant substances glucosinulates (in savoy cabbage, broccoli, cress), saponins (in soybeans, peas, beans), sulfides (in onions, garlic, leek) and phytosterols (in seeds and nuts) are excellent anti-inflammatory agents.
- Vitamin E armors the cells against aggressive oxygen radicals that damage them and their genome. Oxidative stress occurs in the tissue, followed by inflammation. 1 tablespoon of olive oil a day, but also 2 tablespoons of wheat germ or a handful of hazelnuts prevent this.
- Soy products are a must for a life without serious inflammation, because they also render oxygen radicals harmless. Tofu or soy milk should therefore be on the menu every day.
- Probiotic lactic acid strengthens the immune system of the intestines. Therefore: drink a glass of buttermilk, kefir or sauerkraut juice every day.
- Omega-3 fatty acids in fish oil perfectly regulate the inflammatory metabolism. Healthy dose: Eat salmon, tuna, mackerel at least twice a week.
- Green and black tea help keep inflammatory parameters in check. Drink 2 to 3 cups daily.
Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.
