Reviewed by nutritionist Maria Laura Haddad-Garcia
Getty images. Eating design.
The main points
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Spinach is packed with antioxidants that help fight free radicals by reducing the risk of the disease.
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There are many other foods that have similar quantities or more, used anti -inflammatory benefits.
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Complete these seven anti -inflammatory foods, including berries, flax seeds and pistachios.
Spinach with gorgeous gemstones is rich in beta-carotene, lutein and flavonoids-all of which have antioxidant properties that help to combat free radicals that harm cells and reduce inflammation. However, there is a full list of foods belonging to the spinach as to fight inflammation forces with similar or even higher antioxidants. Read on to find out about seven foods and beverages that offer both (or more) anti -inflammatory advantages as spinach, and add them to your dishes and snacks today.
1. Brussels cabbage
Brussels sprouts belong to the family of crosswordy vegetables along with broccoli and cauliflower. These vegetables provide many nutrients containing anti -inflammatory properties such as carotenoids, fiber, vitamin C, flavonols and glucosinolates. When it comes to glucosinolates, these phytochemicals can help improve blood sugar, blood pressure and blood lipids, and help maintain cognitive health and regulate mood.
2. Red cabbage
Cabbage is another crossword vegetarian that offers glucosinolates, but it also contains a relatively high nutrient transfer: its bright red twist is a sign that it contains anthocyanins, antioxidant compound. These compounds were associated with a reduced risk of cancer, cardiovascular disease and can protect against neurodegenerative disorders such as Parkinson’s disease.
3. Berry
Whether you like blueberries, raspberries, strawberries or blackberries, they are all packed with anti -inflammatory potential. Berries explode with antioxidant plant compounds such as anthocyanins, flavanols and phenolic acids. These berry compounds have been shown to reduce the amount of inflammatory markers and improve lipid levels and vascular function to better cholesterol and blood pressure. It is not just their antioxidants. The berries also contain fiber, vitamins and minerals, which reduce inflammatory roads and maintain the function of a healthy immune system.
4. Coffee
If you like coffee, you don’t have to stop the morning beer habit. Java contains many compounds containing antioxidants potential – cafein, chlorogenic acid and caffeine acid to mention several. For this reason, the consumption of coffee is associated with a lower amount of C -reactive protein (CRP), one inflammatory cursor. This is significant because coffee can be helpful to prevent cardiovascular disease.
However, when it comes to coffee, you can harm your health too much. The FDA recommends sticking to about two to three 12 ounces of coffee cups a day as it can cause negative side effects such as twitching and anxiety.
5. Dark chocolate
There is the reason why chocolate, specifically dark chocolate, is a favorite nutritionist dessert: Sweet treatment is packed with health benefits, including reduced inflammation. Studies show that cocoa consumption (which makes chocolate “chocolate-y”) is associated with lower inflammatory proteins such as CRP and IL-6.
Dark chocolate is a higher source of antioxidant polyphenols such as catechin, procyanidins and theobromine, compared to milk chocolate with a lower percentage. Chocolate also has some caffeine, which is also an antioxidant. Even more impressive: chocolate contains more flavonoids (plant antioxidant compounds) per serving compared to red wine, apples and tea. Bring the dessert!
6. Pistachios
It is common to think about fruits and vegetables as packed antioxidants that can relieve inflammation. However, as nuts such as pistachios are the source of many of the same types of phytochemicals found in production. Think: Polyphenols such as catechins and lutein, carotenoid.
Good news is that research shows that whether you like your pistachios green or roasted, both versions are packed with anti -inflammatory antioxidants. (While RAW has higher overall antioxidants activity, roasting increases some compounds such as catechins, so both benefits are useful.) In addition to antioxidants, pistachio nuts are nuts that provide healthy unsaturated fatty acids, proteins and fiber, recipe that enhances satiety and satisfaction.
7. Flaxseed
Flaxseed can be small, but they cause a powerful inflammation stroke. The meta-analysis and review conclude that adding flaxseed to their diet has reduced inflammatory protein CRP and IL-6 levels. These inflammatory markers were also associated with the development of cardiovascular disease and type 2 diabetes. It is not quite clear why flaxseed is such an anti-inflammatory, but it contains “good” unsaturated omega-3 fatty acids called alpha linolenic acid (Ala), which can be behind its many advantages.
Our expert is taking
Spinach is a great food that contains antioxidants and can therefore help reduce inflammation, which is a common factor in a chronic disease. And while the public could crown spinach with superfood status, there are so many other plant -based foods that provide similar or more, anti -inflammatory benefits. Fill fruits such as berries, vegetables such as Brussels sprouts and red cabbage, nuts and seeds such as pistachios and flax, and remember to ask for coffee and chocolate to entertain.
Read the original article about Eatingwell