Anti-inflammatory foods, such as turmeric and garlic macerated, work by reducing the production of substances in the body that stimulate inflammation. In addition, these foods help strengthen the immune system, making the body more resistant against colds, flu and other diseases.
These foods are also important in the treatment of inflammatory diseases such as rheumatoid arthritis because they help reduce and prevent joint pain that occurs in this disease.
List of foods that control inflammation
Foods that control inflammation are rich in substances such as allicin, omega-3 fatty acids and vitamin C, such as:
- Aromatic herbs such as macerated garlic, saffron, curry and onion;
- Fish rich in omega-3s, such as tuna, sardines and salmon;
- Seeds with omega-3s, such as flaxseed, chia and sesame;
- Citrus fruits such as orange, acerola, guava and pineapple;
- Red fruits such as pomegranate, watermelon, cherry, strawberry and grape;
- Oil-bearing fruits such as nuts and nuts;
- Vegetables such as broccoli, cauliflower, cabbage and ginger;
- Oil and coconut and olive oil .
To strengthen the immune system and fight inflammatory diseases, you should eat these foods daily, eating fish 3 to 5 times a week, adding seeds in salads and yogurts, and eating fruits after meals or snacks.
Diet menu to reduce inflammation
The following table shows an example of a 3-day anti-inflammatory diet:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Natural yogurt whipped with 4 strawberries + 1 slice of whole wheat bread with minas cheese | coffee without sugar + omelet with 2 eggs, tomato and oregano | coffee without sugar + 100 ml of milk + 1 crepioca of cheese |
| Morning snack | 1 banana + 1 tablespoon peanut butter | 1 apple + 10 nuts | 1 glass of green juice |
| Lunch dinner | 1/2 grilled salmon steak + roasted potatoes with tomatoes, onions and peppers, seasoned with fine herbs and garlic | 4 whole-grain cabbage + 2 tablespoons of beans + grilled chicken with tomato sauce and basil | Macaroni with tuna in pesto sauce + green salad with olive oil |
| Afternoon snack | 1 glass of orange juice + 2 slices of fried cheese with olive oil, oregano and chopped tomato | natural yogurt with honey + 1 tablespoon of oatmeal | coffee without sugar + 1 small tapioca with egg |
In addition to increasing consumption in anti-inflammatory foods, it is also important to reduce the consumption of foods that increase inflammation in the body, which are mainly processed meats such as sausage, sausage and bacon, frozen ready-fried foods such as lasagne, pizza and hamburger and fast foods . Learn how to make an anti-inflammatory diet.
