You may have heard about inflammation. But it's highly possible that you don't exactly understand what it is. The inflammation is a normal procedure of the body that is necessary for the appropriate function of the body's immune system and the renewal of tissues. Unfortunately, after a certain age, inflammation increases in the body, mainly due to the procedure of the ageing of tissues. Therefore, as the years go by, the need to supplement our diet with foods that control the inflammation procedure becomes more and more evident. Today, I'm presenting 13 foods that help our body regulate inflammation. Raspberries. Raspberries are rich in some phytonutrients that are called anthocyanins, which are not only very strong antioxidants, but they're also very strong anti-inflammatory substances. Moreover, studies have shown that raspberries increase the production of NK cells, which are the most important cells for the treatment of viruses and cancer. Therefore, raspberries not only reduce inflammation, but they also activate the immune system against viruses and cancer cells. Fish rich in Omega-3 fatty acids. Among the many benefits offered to health by fish rich in Omega-3 fatty acids, they offer the body the ability to reduce inflammation. The body uses Omega-3 fatty acids to produce strong substances that have a strong anti-inflammatory effect. In fact, an impressive study has shown that people eating fish with high content in Omega-3 fatty acids saw their CRP reduce, which is an inflammation marker that is so important that doctors check it all the time. If you've recently had a blood test, you must have noticed it. Let me remind you that fish that are rich in Omega-3 fatty acids are sardine, anchovy, bogue, mackerel, trout and horse mackerel. Broccoli. The whole family of cruciferous vegetables comprises plants that are extremely useful for our health, and we'd better include them in our daily diet. But broccoli stands out, because it contains a magical substance that is called sulforaphane. Besides a strong anti-cancer and anti-oxidant substance, sulforaphane is also an anti-inflammatory substance. Avocado. Avocado contains a wide range of anti-inflammatory substances, which has been confirmed by studies that have shown that its consumption reduces the CRP inflammation markers and interleukin 1 beta. Green tea. I'm sure you've heard again and again about the benefits of green tea. Today, we believe that many of those come from a substance that, among others, has a strong anti-inflammatory effect and is called epigallocatechin-3-gallate, although you'll often see it as an abbreviation, EGCG. Peppers. I've talked about the benefits of chili for health, but you should know that common peppers of all colors have very significant benefits for health too. A large number of them comes from the fact that they're rich in anti-inflammatory substances. Mushrooms. A real super food that's unfortunately missing from most homes in Greece is mushrooms. In the last 20 years, I've worked with at least 80,000 patients for the improvement of their diet, and the most important food that I always find missing is mushrooms. Mushrooms are affordable and very nutritious. Among their many benefits to health, they have a strong anti-inflammatory effect. Grapes. In a previous video, I've said that red grapes are better than white, because they have more anti-oxidant, anti-inflammatory and anti-cancer substances. Among them, the substances that have been better studied are called anthocyanins, which, as we said earlier, when we were talking about raspberries, are strong substances with an anti-inflammatory effect. Turmeric. In a previous video, I've extensively talked about the benefits of turmeric, and I've explained ways in which you can introduce it into your life. Studies have shown that turmeric is much more beneficial than curcumin, which is the strongest substance contained in turmeric and which you'll find in many dietary supplements. But if you want to add turmeric to your food, don't forget to always add a bit of pepper, because it increases the absorption of turmeric's active substances by 20 times. Olive oil. Olive oil is one of the most important ingredients of the Mediterranean diet, and studies have shown again and again that it's a food with a very strong anti-inflammatory effect that helps with longevity. Studies have shown that the oil with the strongest anti-inflammatory effect is extra-virgin olive oil, which is the one that I recommend you consume exclusively. Cocoa and dark chocolate. Dark chocolate mainly consists of cocoa, cocoa butter and sugar or another sweetener. In this mixture, all the benefits are offered by cocoa. If you want to maximize the benefits and reduce the risks, try to find chocolate with high content in cocoa, namely over 70%, because cocoa is the one that contains all the anti-inflammatory substances that will help your body control the inflammation that occurs with ageing. Tomatoes. Tomatoes are a magical food. They can be eaten raw, cooked, they go with many foods, and they're easy to eat every day. They're equally nutritious either they're raw or cooked, while in the 20 years I've been a professional dietary expert, I've noticed that almost all children like them. This is why I believe that tomatoes are a magical food. Tomatoes have many benefits for our health, among which the substances with a very strong anti-inflammatory effect. Cherries. It's a shame that we can't eat cherries all year long, because they're very tasty and very nutritious. However, nature offers them only two months a year, and in these two months, they should dominate our diet and they should never be missing from our daily life. Cherries offer great benefits to health, and a large number of them comes from a series of substances they contain which have a very strong anti-inflammatory effect. These are the 13 foods with a very strong anti-inflammatory effect that are worth including in your daily diet. It's relatively simple to introduce most of them into your diet. Maybe turmeric is a bit harder to introduce. If you haven't already done so, it's worth watching the video on my right, where I explain ways to introduce it into your life. But if you want to find out more about turmeric, you should watch the video on my left, because it explains in detail all the benefits of turmeric, in order to persuade you to introduce it into your daily life, either as a dietary supplement or naturally in your food. Thank you very much.

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