What foods can reduce inflammation? Top 10 natural anti-inflammatory foods
Inflammation is a natural response of the body's immune system, but long-term chronic inflammation may cause a variety of diseases. In the hot searches on the Internet in the past 10 days, "anti-inflammatory diet" has become a hot topic in the health field. The following is a list of natural anti-inflammatory foods compiled based on popular discussions across the Internet to help you regulate the inflammatory response through your daily diet.
1. Top 10 anti-inflammatory foods that are hotly discussed on the Internet
| Ranking | food name | Main anti-inflammatory ingredient | Hot search index |
|---|---|---|---|
| 1 | turmeric | curcumin | ★★★★★ |
| 2 | deep sea fish | Omega-3 fatty acids | ★★★★☆ |
| 3 | blueberry | anthocyanin | ★★★★☆ |
| 4 | broccoli | sulforaphane | ★★★☆☆ |
| 5 | green tea | Tea polyphenols | ★★★☆☆ |
| 6 | nut | Vitamin E | ★★★☆☆ |
| 7 | olive oil | monounsaturated fatty acids | ★★★☆☆ |
| 8 | tomato | Lycopene | ★★☆☆☆ |
| 9 | garlic | Allicin | ★★☆☆☆ |
| 10 | dark chocolate | flavanols | ★★☆☆☆ |
2. Recent hot anti-inflammatory dietary trends
1.Turmeric LatteIt has become a new Internet celebrity drink, with more than 50 million views on related topics on major social platforms. Experts recommend that the daily intake of turmeric powder should not exceed 3 grams.
2.Omega-3 supplementsThe search volume increased by 120% month-on-month, but nutritionists remind that it is safer and more effective to consume it through food. It is recommended to eat deep-sea fish 2-3 times a week.
3.Anti-Inflammatory Fruit and Vegetable SmoothieThe recipe has become popular on short video platforms. The common combination is: kale + blueberry + flaxseed + ginger. The related video has been played more than 80 million times.
3. Scientifically proven anti-inflammatory mechanism
| anti-inflammatory ingredients | Mechanism of action | Best way to consume |
|---|---|---|
| curcumin | Inhibits NF-κB inflammatory pathway | Take with black pepper to improve absorption rate |
| Omega-3 | Reduce pro-inflammatory cytokine production | Low-temperature cooking preserves nutrients |
| polyphenols | Free radical scavenging, antioxidant | Fresh food to be eaten directly |
4. Pro-inflammatory foods to avoid
1. Refined sugar and sugary drinks
2. Trans fats (such as margarine)
3. Excess red meat and processed meat products
4. Refined carbohydrates
5. Excessive alcohol
5. Anti-inflammatory diet plan recommended by experts
1.rainbow principle: Daily intake of 5 fruits and vegetables of different colors
2.mediterranean dietPattern: Mainly olive oil, fish, and whole grains
3.812 ratio: 80% plant food + 20% animal food
4.fermented food: Regular intake of yogurt, kimchi, etc. to improve intestinal flora
Recent research shows that an anti-inflammatory diet for four weeks can reduce levels of the inflammatory marker CRP by about 30%. However, it should be noted that food cannot replace drug treatment, and severe inflammatory symptoms should seek medical treatment in time.
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