What anti-inflammatory foods should you add to your plate for better health?
Dietician-nutritionist and health columnist Sophie Janvier wants everybody to know about the anti-inflammatory diet. Among its scientifically proven benefits? “More vitality, better digestive comfort, less joint pain, more stable blood sugar levels, and maintaining a healthy weight. It’s ideal for health prevention, but also when you suffer from endometriosis, eczema, or acne.” Chronic inflammation is indeed a source of various diseases and health problems.
5 anti-inflammatory foods to add to your diet
Nuts
“Almonds are a good source of fibre, plant proteins, minerals, and antioxidants. Omega 3s are specific fatty acids, essential for the proper functioning of our body and of which we are often deficient. However, they promote the production of valuable anti-inflammatory substances and their action is beneficial on the cardiovascular, dermatological, cognitive or joint levels. In short, it is your ally in the event of skin problems, inflammatory diseases and even anxiety ! For optimal effectiveness, also add fatty fish to the menu twice a week: tuna, salmon, sardines or mackerel provide another form of anti-inflammatory Omega 3, complementary to those in nuts.”
Blueberries
“These small fruits, like their cousins to raspberries, redcurrants and all berries in general, are bombs of antioxidants, which help fight against oxidative stress in our cells. This is important because it promotes ageing and causes inflammatory reactions. Blueberries contain a particularly effective type of antioxidant: Polyphenols. Their action has been studied numerous times and their ability to block the production of certain pro-inflammatory substances has been confirmed.”
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Buckwheat
“It’s the new quinoa! This ancient cereal is the star of the moment. And we understand why: it is rich in fibre, antioxidants, vegetable proteins and it’s gluten-free. Fibre allows us to favourably ‘feed’ the good bacteria in our microbiota, which will then produce anti-inflammatory substances. And that’s not all: Thanks to the fibre content, this cereal has a lower glycemic index than rice or pasta.”
Kefir
“This fermented drink contains natural probiotics, in other words live bacteria which will seed our microbiome, helping it to be richer and more diverse. However, a healthy microbiome has many favourable effects on our health: better digestion, strengthened immunity, healthy skin, good mental health… When the microbiota is disrupted, this promotes intestinal permeability and therefore the passage of endotoxins in the blood, which causes an inflammatory reaction.”
Dark chocolate with 85% cocoa
“We end up with the most delicious and comforting! I proclaim it loud and clear, chocolate is good for your health! As long as you choose it rich in cocoa and not very sweet. It is in fact the cocoa content which will be responsible for its benefits. It is a nutritional treasure since it has one of the richest levels of antioxidants in the plant world, minerals, fibre and theobromine, an anti-inflammatory substance. Don’t panic if you have acne, 4 squares of dark chocolate with 85% cocoa will not be problematic, on the contrary! Conversely, milk or white chocolates are too sweet and can promote inflammation.”
This feature originally appeared on Vogue France.
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