5 anti-inflammatory foods to add to your diet, according to a nutritionist

Growing up in an Indian household, you've likely heard about the benefits of eating cucumber in the summer or having a glass of turmeric milk (haldi-doodh) before bed. These traditions stem from the belief that certain foods are anti-inflammatory in nature and can help prevent illness in the body. Turns out, there is real science to back it up too. Dietician-nutritionist Sophie Janvier, known for her expertise in healthy eating, aims to educate her audiences about it through her program, Boost: 28 days to reclaim your health with an anti-inflammatory diet. This diet aims to reduce inflammation, leading to improved energy levels, digestion, joint health, blood sugar stability, and weight management. It's recommended for anyone looking fo overall health and is especially beneficial for conditions like endometriosis, eczema, or acne, which can worsen with inflammation. Chronic inflammation can lead to various health issues—Sophie Janvier offers five protective foods to combat it and promote well-being.

1. Nuts

“Almonds are packed with fiber, vegetable protein, minerals, and antioxidants, making them a healthy choice. However, walnuts offer an extra advantage with their Omega-3 content. Omega-3s are essential fatty acids crucial for our body's proper functioning, often lacking in our diets. They stimulate the production of valuable anti-inflammatory substances, which benefit cardiovascular, dermatological, cognitive, and joint health,” explains Janvier. In essence, walnuts serve as allies against skinproblems, inflammatory issues, and even anxiety. For optimal results, incorporate oily fish into your diet twice a week. Varieties like tuna, salmon, sardines, or mackerel provide additional anti-inflammatory Omega-3s, complementing those found in walnuts.

2. Blueberries

“These red berries, like their cousins raspberries, redcurrants and all berries in general, are antioxidant bombs, that help fight oxidative stress in our cells. This is important because oxidative stress promotes ageing and leads to inflammatory reactions. Blueberries contain a particularly effective type of antioxidant: polyphenols. Their action has been studied many times, and their ability to block the production of certain pro-inflammatory substances has been confirmed” says Janvier. So, you can enjoy smoothies and other blueberry-based compotes while remaining moderate on sugar, which is inflammatory when consumed in excess.

3. Buckwheat

“It's the new quinoa—the ancient cereal, also known as buckwheat, is the star of the moment. And it's easy to see why. It is rich in fibre, antioxidants, plant proteins and is gluten-free too—a super cocktail,” explains Janvier. Fibre is our health ally as it feeds the good bacteria in our microbiota, which then produce anti-inflammatory substances. And that's not all, thanks to its fibre content, this cereal has a lower glycemic index than rice or pasta which means no sugar spikes either.

4. Kefir

This fermented beverage, originally from the Caucasus, contains natural probiotics, in other words, living bacteria that seed our microbiome, helping it to become richer and more diversified. A healthy microbiome has many positive effects on our health—better digestion, enhanced immunity, healthy skin and good mental health. Janvier says, “When the microbiota is disturbed, it promotes intestinal permeability and thus the passage of endotoxins into the bloodstream, triggering an inflammatory reaction.”

5. 85% cocoa dark chocolate

“We end with the most delicious and comforting thing, I'll say it loud and clear: chocolate is good for you, as long as you choose one that's high in cocoa and low in sugar,” stresses Janvier. It's the cocoa content that is responsible for its benefits. It's a nutritional treasure trove, with one of the richest antioxidant contents in the plant world, as well as minerals, fibre and theobromine, an anti-inflammatory substance. "Don't panic if you have acne, 4 squares of 85% cocoa dark chocolate won't be a problem—It's quite the opposite, and conversely, milk or white chocolates are too sweet and can promote inflammation," concluded Janvier.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 

Comments

Post a Comment

Popular posts from this blog

8 Great Methods For Remedying Excessive Sweating

Image
Although there are many different ways to reduce or halt perspiration, we sometimes cannot stop the inevitable wet spots under our arms when we are exercising, stressed out, or feeling very hot. Furthermore, there’s also the unpleasant smell to deal with. Here are 8 tried and tested ways of preventing excessive sweating: 1. Anti-bacterial hand wash   A quick way of cleaning your armpits when there’s no possibility of taking a shower is to use wipes, then apply antibacterial hand wash. Doing so will kill the germs that cause the smell.    2. Hydrogen peroxide Add 1 teaspoon of hydrogen peroxide to half a cup of water and apply the mixture to clean underarms in the morning. This will allow you to benefit from its antiseptic properties and help you avoid unpleasant odors throughout the day.      3. Baking soda Baking soda has a whole range of uses, and it can also be used as a natural antiperspirant. You can apply it to slightly moist skin in the m...
Read more

8 Migraine Signs That Can Appear Days Before an Attack

Image
The first symptoms of an approaching migraine can appear days before an attack. This may sound bad, but these first signs are usually quite subtle and do not affect one’s daily life. In fact, people can learn to track these subtle changes and use this knowledge to prevent, reduce the severity of a nearing attack, or considerably shorten its duration.    Below, we list 8 early signs of an approaching migraine and explain what can be done to break off an impending migraine attack before it even begins. The stages of migraine For many people, migraines are a recurring issue. Migraine episodes cause a throbbing headache, nausea, and extreme light and sound sensitivity. This pain can continue for hours to days, and it can be so severe that it interferes with your daily life. Differentiating between the various stages of a migraine episode and its symptoms helps manage the condition and reduce how much it affects their daily activities. A typical migraine attack consist...
Read more

5 Ingredients to Add to Your Smoothies for Better Skin & Healthy Locks

Smoothies are a nutritious, yet delicious way to give your body a health boost. But, have you ever thought of adding superfood ingredients like pearl powder, he shou wu and turmeric to your recipes? While these ingredients may not sound like they belong in your blender, these powerful additions have been found to make your hair thicker and your skin brighter. Here are five herbs you should definitely add to your smoothie recipes to reap the benefits of better skin and healthy locks:    1. Chinese Knotweed (He shou wu)  This Chinese knotweed vine is usually available in powdered form and can be purchased at a well-stocked health or Chinese medicine shop, you can also buy it online.    Benefits: According to TCM (Traditional Chinese Medicine) he shou wu is thought to stimulate hair growth, making your hair thicker.    Use: One way to reap the benefits is to include it in smoothie. Simply check the package label for dosage instructions and add...
Read more