What anti-inflammatory foods should you add to your plate for better health?
Dietitian nutritionist and health columnist Sophie Janvier want everyone to know about the anti-inflammatory diet. One of the scientifically proven benefits? “More vitality, better digestive comfort, less joint pain, more stable blood sugar levels and maintaining a healthy weight. It is ideal for health prevention, but also if you suffer from endometriosis, eczema or acne.” Chronic inflammation is indeed a source of several diseases and health problems.
5 Anti-Inflammatory Foods to Add to Your Diet
Nuts
“Almonds are a good source of fiber, vegetable protein, minerals and antioxidants. Omega 3 fatty acids are specific fatty acids, essential for the proper functioning of our body and of which we are often deficient. However, they promote the production of valuable anti-inflammatory substances and their action is beneficial at cardiovascular, dermatological, cognitive or joint levels. In short, it is your ally for skin problems, inflammatory diseases and even anxiety! For optimal effectiveness, also add oily fish to the menu twice a week: tuna, salmon, sardines or mackerel provide another form of anti-inflammatory Omega 3, complementary to that in nuts.”
Blueberries
“These little fruits, like their raspberry cousins, red currants and all berries in general, are packed with antioxidants, which help fight oxidative stress in our cells. This is important because it promotes aging and causes inflammatory responses. Blueberries contain a particularly effective type of antioxidant: polyphenols. Their action has been studied numerous times and their ability to block the production of certain pro-inflammatory substances has been confirmed.”
Buckwheat
“It’s the new quinoa! These age-old breakfast cereals are the star of the moment. And we understand why: it’s rich in fiber, antioxidants, plant proteins and it’s gluten-free. Fiber allows us to beneficially ‘feed’ the good bacteria in our microbiota, which will then produce anti-inflammatory substances. And that’s not all: thanks to its fiber content, this breakfast cereal has a lower glycemic index than rice or pasta.”
Kefir
“This fermented drink contains natural probiotics, in other words live bacteria that will seed our microbiome, making it richer and more diverse. However, a healthy microbiome has many beneficial effects on our health: better digestion, strengthened immunity, healthy skin, good mental health… When the microbiota is disturbed, it promotes intestinal permeability and therefore the passage of endotoxins in the blood , causing an inflammatory response.”
Dark chocolate with 85% cocoa
“We end with the most delicious and comforting! I’m proclaiming it loud and clear: chocolate is good for your health! As long as you choose rich in cocoa and not very sweet. In fact, it is the cocoa content that will be responsible for its benefits. It is nutritionally valuable because it contains one of the richest levels of antioxidants in the plant world: minerals, fiber and theobromine, an anti-inflammatory compound. If you have acne, don’t panic, 4 squares of dark chocolate with 85% cocoa will not be a problem, on the contrary! Conversely, milk or white chocolates are too sweet and can promote inflammation.”
