Many chronic diseases are caused by long-term inflammation of the body and free radicals . Therefore, it is particularly important to prevent diseases by removing various inflammations in the body, eliminating free radicals, and antioxidant.
There are many foods in life that often eats to cause unhealthyness to our body. At the same time, there are also many foods that can help us prevent chronic diseases and be full of vitality. Today I will introduce to you 15 categories of high-nutritional foods that help the body to prevent inflammation and antioxidant and prevent diseases:
1. Try to choose organic foods as much as possible
Organic foods can reduce the intake of chemical substances such as pesticides, insecticides, chemical enlargement agents, and reduce the harm of these substances to the body. The nutritional value of organic foods is higher, increasing the intake of nutrients to the body
2 , Be sure to add good fats
Good fats are divided into two types
Plants include flax seed oil , perilla oil, olive oil, walnut oil and other good oils. These oils are rich in omega-3 fatty acids , which can help the body fight inflammation, repair various mucous membranes, and protect cardiovascular
Eat more fish in animal foods, especially deep-sea fish , which is rich in omega-3 fatty acids. In addition, eat less chicken peeled, beef and pork, and try to minimize saturated fatty acid intake
Also rich in omega-6 Eat less oils such as peanut oil, sunflower oil, , corn oil, etc., because too much omega-6 will cause inflammation in the body. Eat more omega-3 unsaturated fatty acids to eliminate inflammation
3. Increase the intake of whole grains
staple foods can choose to increase hypoglycemia beans, such as small lentils , chickpeas , soybeans, red beans, mung beans
and various whole grains, such as oats, quinoa , brown rice , millet , buckwheat and other
These foods not only slow down the release of sugar into the blood, but can help us stabilize blood sugar, prevent diabetes , but also help the body to fight inflammation, because too much insulin release will release more inflammatory molecules, causing inflammation
Whole grains are also rich in B vitamins and dietary fiber , calcium, etc., be sure to include them in the daily staple food
4. Green vegetables are the healthiest ingredients
green leaves The vegetables are rich in chlorophyll, which can help antioxidant, detoxify and anti-inflammatory. In addition, they also contain a variety of plant compounds such as β-carotene, lutein , etc., all of which can be antioxidant and anti-inflammatory
In addition, green leafy vegetables are rich in dietary fiber, which can prevent constipation and improve intestinal health
rich in calcium, magnesium and vitamin K, which is beneficial to bone health
. Green leafy vegetables are extremely low in energy and extremely high in nutrition, especially suitable for weight loss and blood sugar control
5. Eat a lot of colorful fresh fruits and vegetables
including orange-red and yellow vegetables, dark green vegetables, anthocyanins ( beets , pomegranate), purple grape , blueberries, huckleberry , cranberries and cherries
They are rich in plant nutrients and more antioxidants - carotenoids , flavonoids and polyphenol compounds, such as beta carotene, lycopene , anthocyanins , resveratrol , quercetin , etc. These phytochemicals can help the body antioxidant, anti-inflammatory, anti-aging, prevent various chronic diseases, protect the cardiovascular and brain
It also includes some low-glycemic vegetables and high-quality fruits
such as asparagus, cauliflower , cabbage, purple cabbage , cabbage, radish , broccoli , etc., to reduce blood sugar fluctuations
cherries, peaches, plums, pears, and apples are high-quality fruits, cheap and delicious, nutritious and healthy
6. Diet contains detoxification foods
such as cruciferous vegetables (crauliflower, cabbage, cauliflower, small cabbage , Chinese cabbage, kale ), green tea, watercress , dandelion leaves, Houttuynia cordata , milk thistle , garlic, turmeric , tangerine peel, onion, pomegranate, etc., help the liver and body detoxify. If there are fewer toxins, the damage to the body will be reduced, and the inflammation will also be reduced.
7. When cooking, add various flavoring agents
such as rosemary , ginger, turmeric, clove, cinnamon , nutmeg , curry, garlic, mint, coriander, basil , cumin, etc. They are powerful antioxidants, anti-inflammatory drugs and anti-toxicants
For example, the turmeric that has been popular in recent years, the curcumin has strong antioxidant and anti-inflammatory effects, and can fight against various diseases. It works better with black pepper
l58. Eat more dietary fiber with high content
ensure that dietary fiber intake reaches 30-40 grams per day, help intestinal health, prevent constipation, and prevent toxins from being absorbed in the body
Beans, vegetables, grains, nuts, potatoes
9. Increase the intake of nuts and seeds
They are rich in protein , dietary fiber, vitamins and minerals, high-quality unsaturated fatty acids, can help improve constipation, excrete toxins, antioxidant and anti-inflammatory
A handful of nuts a day, 20g to 30g, don't eat too much
0. Berries are good things, the fruit with the highest nutritional value
Speaking of antioxidant and anti-inflammatory, this type of nutritional value must not be missing. Fruits, berries include acai , strawberry , thornberry, blackberry , raspberry , blueberry, cranberry , cherry, mulberry, wolfberry, raspberry , kumquat and other
berries are rich in large amounts of antioxidants, such as anthocyanins, which have super strong antioxidant effect, remove free radicals in the body, remove inflammation in the body, and are beneficial to various body parts such as eyes, skin, brain, etc.
In addition, if you like, you can also eat some pure dark chocolate
rich in polyphenol compounds to help antioxidant and anti-inflammatory, and do not eat
