The Best 7 Anti Inflammatory Foods On A Ketogenic Diet
The inflammation is a response that has the immune system to protect the body from infection and injury. Its purpose is to locate and eliminate damaged tissue so that the body can begin to recover. And current diets do not help. “A little swelling is fine, it’s the way our bodies respond to injury or invasion, the problem is when our regimens cause so much internal inflammation that they increase the chances of suffering health problems, such as sleep attacks, headache, annoying joints, heart disease, and even cancer.
Inflammation is nothing more than a natural autoimmune response. It is a symptom of stress inside our body, a sign that something is wrong. When an external element, such as bacteria or viruses, enters our body, the body reacts by attacking it with inflammation.
When we twist the ankle it swells, due to a localized inflammation. When our body encounters a toxic or harmful element inside its blood, a systemic inflammation occurs, affecting the internal organs and structures.
The evil of many in the 21st century is a chronic inflammation, that is, prolonged in time caused by constant exposure to pollution, tobacco, lack of sleep, stress, bad eating habits. Studies show that these degrees of inflammation can be the cause of future cardiovascular diseases, dementia, chronic pain, and gastrointestinal problems.
There are foods that swell us, but there are others that fight this inflammation. “In particular, those rich in omega-3 fatty acids and antioxidants”, explains the expert, who proposes a list of them so that we can incorporate them into our daily diet.
Ginger Anti Inflammatory Food
It is found in different presentations (dry, powder, fresh, in supplements) and is another plant that, naturally, reduces the inflammation that arises as a result of hyperactive and excessive immune responses.
This is thanks to gingerol, a compound that inhibits the formation of nitric oxide, which encourages the production of free radicals. In addition, ginger brings a lot of benefits to the immune system and the body in general.
For example, it has been proven that it helps to eliminate accumulated toxins in the different organs and to clean the lymphatic system, that is, a system that works in conjunction with the circulatory system.
Ginger also helps treat inflammation in cases of allergy and asthma disorders. It also reduces inflammation in the intestines and suppresses the synthesis of prostaglandins, substances that cause vessel dilation and pain, in the same way, that anti-inflammatory medications that do not contain steroids do.
Green leafy vegetables
Both fruits and vegetables are rich in anti-inflammatory flavonoids and antioxidants that help restore the health of all cells in the body. If you are one of the people who does not enjoy this type of food, you can try preparing a smoothie made with fruits and vegetables rich in antioxidants.
To do this, you will only need 4 stalks of celery, half cucumber, 1 cup of pineapple or pineapple, half a green apple, 1 cup of spinach, 1 lemon and a small part of ginger.
One of the vegetables with the highest amount of antioxidants is chard, which has a very high amount of vitamin A, C, and K, which also protect brain cells and prevent their oxidation and deterioration.
However, spinach, all types of lettuce, arugula or arugula and cabbage are also reliable sources. In addition, in this way vitamin A, C and K deficiency is avoided.
It is also known as Chinese cabbage, has a significant amount of vitamin A and C and other important minerals and antioxidants, such as, for example, anthocyanins, an important anti-inflammatory agent. In fact, it has been proven through a recent study that Chinese cabbage has around 70 different phenolic antioxidants and electrolytes.
Among the phenolic antioxidants, are hydroxycinnamic acids that have the ability to eliminate free radicals (ie, a chemical species that reacts by causing body aging). For this reason, it is also believed that it is a vegetable that could help prevent cancer, a property that is currently being investigated.
Finally, it should be noted that it contains vitamin E, which protects our body from cytokines, molecules that promote inflammation. Although it is an ingredient that is not used very often in Western cuisine, it is also grown in Europe, China, USA. and Guatemala and can be used in the same ways as Swiss chard.
The turmeric contains curcumin, an anti-inflammatory component that inhibits the enzyme COX-2 and 5-LOX, two enzymes involved in inflammation. It also blocks inflammatory pathways, that is, prevents proteins from causing pain or swelling.
Recently, the results of a study evaluating a wide variety of anti-inflammatory components were published in the journal Oncogene. In 2018 Turmeric Forskolin was one of the best sell weight loss supplement in the United States.
In the study, it was discovered that aspirin and ibuprofen are less potent than curcumin and that the latter is one of the most potent anti-inflammatory agents in the world. Turmeric is also effective in helping people with rheumatoid arthritis. It prevents diabetes and reduces the health problems caused by it.
To get these benefits and reduce inflammation caused by diseases (such as arthritis or osteoarthritis) you just have to consume 200 mg of curcumin a day. And as a final recommendation, we would like to point out that it is also necessary to eliminate those foods that promote inflammation, as are those that contain saturated fats.
Recently, it has been shown that celery has antioxidant and anti-inflammatory properties that also improves and normalizes blood pressure, cholesterol levels and helps prevent all heart diseases. It is a food rich in different types of vitamins and minerals.
It should also be noted that celery has a very high amount of potassium, which is why it is recommended to combine it with foods high in sodium, to maintain the balance between nutrients. Sodium facilitates the entry of fluids and nutrients to cells throughout the body and potassium helps in the elimination of different types of toxins.
The importance of the balance between these two nutrients, in particular, is based, basically, on the fact that if the amount of potassium in our body is not adequate, then the toxins will accumulate.
In addition, it is effective in fighting cancer and inflammation thanks to luteolin, a nutrient that is also found in parsley, mint, thyme, pepper, and basil.
To know that the beet is high in antioxidants and that it is not an old vegetable or that it has already lost part of its beneficial properties, you just have to look at the color. The more intense it is, the greater the number of antioxidants it concentrates.
The beet is rich, particularly in betalain, an antioxidant that is characterized by its anti-inflammatory properties and by giving it that characteristic color it has.
Broccoli is, par excellence, one of the vegetables that is reputed to be beneficial (and even almost miraculous) for health.
This is based, among other reasons, that broccoli has a large amount of potassium and magnesium, minerals essential for the proper functioning of the body.
In addition, it has very powerful antioxidants and a great anti-inflammatory property, sulforaphane, which helps the body to get rid of carcinogenic compounds, and vitamin C, which reduces inflammation up to 45%.