The 4 Best Anti-Inflammatory Foods to Help Prevent Disease

1. Improper diet increases the risk of infection

Inflammation is the body's normal response to infection, disease, and injury. If the inflammatory response occurs for a short time to repair tissue or remove infection from the body, it is called acute inflammation. But when chronic inflammation persists for a long time, it increases the risk of diseases such as heart disease, diabetes, arthritis, chronic lung disease, and even cancer.

According to medical experts, there are many factors that lead to chronic inflammation, including unhealthy lifestyle, lack of exercise, stress, constant exposure to toxic substances, smoking, etc. In particular, a diet that abuses foods such as refined sugar, processed foods, red meat, refined grains, drinking a lot of alcohol, etc. can promote inflammation in the body.

Red meat and processed meats in particular are high in saturated fat. Saturated fat, along with trans fat and refined sugar, causes some immune cells to release inflammatory proteins into the bloodstream. Other fried foods that use vegetable oils high in omega-6 fatty acids also increase inflammation.

On the other hand, abusing the above foods also leads to the risk of obesity, excess fat tissue contributes to changes in hormones and the immune system, creating inflammation.

2. What should I eat to fight inflammation?

According to Dr. Tran Thi Bich Nga - former lecturer of the Department of Nutrition at Hanoi Medical University, following a healthy lifestyle and a scientific diet can help reduce inflammation in the body. A diet rich in anti-inflammatory foods can also improve insulin sensitivity, promote a healthy gut microbiome and strengthen the immune system.

Some common anti-inflammatory foods include foods rich in antioxidants and vitamins A, B, C, E; healthy fats such as vegetables, olive oil, berries, whole grains, nuts, fatty fish... Antioxidants in foods help fight free radicals that damage cells and cause inflammation.

Fresh fruits and vegetables

Flavonoids are abundant in plant-based foods such as fruits and vegetables. In particular, the more colorful the fruits and vegetables, the richer in flavonoids.

With anti-inflammatory and antioxidant properties, natural flavonoids in fruits and vegetables can enhance immune health, it inhibits the synthesis and biological activity of various inflammatory mediators.

Berries such as blueberries, strawberries, raspberries; citrus fruits such as oranges, lemons, grapefruit are excellent sources of flavonoids that help improve heart health, reduce risk factors for heart disease and improve blood vessel function.

Pure fruit and vegetable smoothie

One of the most compelling reasons to eat plain, unsweetened smoothies instead of sugary fruit juices is that this method retains vitamins, minerals, fiber, and antioxidants that are good for gut health, balancing blood sugar, and maintaining healthy cholesterol levels.

Studies have shown that people who regularly add foods rich in fiber and antioxidants such as fresh fruits and vegetables to their daily diet are better protected against certain chronic diseases such as heart disease and metabolic syndrome.

Green tea

Many studies have shown that compounds found in tea leaves such as polyphenols, catechins, and theaflavins can reduce inflammation in the digestive tract and cardiovascular system.

The natural antioxidant catechin (EGCG) in green tea helps prevent cell damage, reducing the formation of free radicals in the body. EGCG inhibits inflammation by reducing the production of inflammatory cytokines and damage to fatty acids in the body's cells. Green tea also increases the antioxidant capacity of the blood, helping to protect LDL particles from oxidation, one of the causes of heart disease.

Fatty fish

Fatty fish is a great source of protein and healthy omega-3 fatty acids. When we consume these fatty acids, our bodies convert them into compounds that have anti-inflammatory effects.

Omega-3s interfere with immune cells called white blood cells and enzymes called cytokines, both of which play important roles in the body's inflammatory response.

Although all fish contain some omega-3 fatty acids, fatty fish such as salmon, sardines, herring, mackerel, and anchovies are the best sources of omega-3 fatty acids.