2023-09-02 03:25:24
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Diet and lifestyle have a major impact on health. Here’s how to best prepare anti-inflammatory foods.
Frankfurt – It is important for health to prevent chronic diseases and inflammations in the body, which often develop slowly and go unnoticed for a long time.
According to the AOK Health Insurance Fund, lifestyle factors such as lack of exercise, smoking, excessive alcohol consumption, stress and an unhealthy diet play an important role in the development and maintenance of chronic inflammatory processes. The good news: You can influence these factors yourself. In addition to a low-sugar, high-fiber and wholesome diet, anti-inflammatory foods can also improve health. Not only fruits and vegetables can help against inflammation. Vegetable oils and certain spices also have an anti-inflammatory effect. There are a few things you should pay attention to.
Anti-inflammatory: The right spices in food can help fight inflammation in the body. (symbolic photo) © Zoonar.com/monticello/ Imago
Anti-inflammatory diet: What you should pay attention to when preparing
A handful of the right foods are enough to prepare anti-inflammatory dishes. Basically, you should note the following:
When buying the ingredients as much as possible organic quality put: The quality seals from Demeter, Bioland or Naturland guarantee that food is grown without chemical-synthetic pesticides. The anti-inflammatory effect is loud utopia.de generell in natural, raw foods the strongest. However, in most cases, the preparation of meals does not work without cooking, roasting or baking.Cold-pressed vegetable oils use to preserve the valuable ingredients. The knowledge magazine Quarks explains that with traditional cold pressing, production is particularly gentle because no heating is necessary. If possible, cold-pressed oils should also not be heated later natural honey sweet – ideally organic honey from regional beekeepers. Honey can only unfold its healing effects if it is of impeccable quality. According to the Pharmacy magazine Honey has an antibacterial effect and can prevent pathogens such as bacteria from spreading further.
Anti-inflammatory diet: How oils and spices work
Some sources of fat also have a positive health effect. This includes vegetable oils from rapeseed, olives, algae or linseed and fish oil. They all have a high proportion of omega-3 fatty acids. The fatty acids in vegetable oils make them anti-inflammatory. How Utopia.de reported, the omega-3 fatty acids in linseed oil in particular prevent the development of inflammatory processes in the body. Linseed oil is a vegetable source of omega-3 fatty acids, which are otherwise found in fish. Olive and rapeseed oil contain oleic acid, which has an antioxidant effect.
Numerous spices, both local and exotic, have very healthy ingredients. spices like Turmeric or Cinnamon are particularly effective against inflammation in the joints, for example in arthritis. Osteoarthritis is the chronic form of joint inflammation. One Study showed that cinnamon consumption improved markers of inflammation in women with arthritis. One further study demonstrated the effectiveness of turmeric extracts in alleviating the symptoms of joint osteoarthritis.
Also the fiery capsaicin from the chili pepper not only stimulates blood circulation, but also relieves inflammation and pain and strengthens the immune system. Incidentally, capsaicin is also found in heat patches. Cumin and rosehip powder are also considered pain-relieving spices.
Caution: It is better not to reheat these foods
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Anti-inflammatory nutrition: It all comes down to the right balance
An anti-inflammatory diet is not about eating only certain foods. Balance is key. It is usually sufficient to give preference to anti-inflammatory foods such as fruit and to reduce pro-inflammatory foods such as alcohol or meat, especially from factory farms.
Editor’s note
The information given in this article does not replace a visit to a doctor. Only experts can make the right diagnosis and initiate appropriate therapy. The intake of medication or dietary supplements should be discussed with a doctor beforehand.
Anti-inflammatory foods are easy to include in your daily diet. The classic anti-inflammatory drink is the Hot lemon. However, the lemon juice should not be heated above 50 degrees. Because the vitamin C evaporates increasingly when heated. Incidentally, the lemon is also considered a silver bullet when it comes to losing weight – especially in the morning routine. (Vivian Werg)
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