Does the pain in the body always hurt here? Eating 10 more foods can help relieve inflammation

Inflammation and pain are common among middle and high aged groups. In addition to taking medicine, daily diet should also be paid attention to. Choosing the right food can help relieve inflammation. According to Verywell Health, some foods can induce inflammation. They should avoid eating high-calf, processed foods, refined sugar, refined grains, and foods containing raw and fat. Eat more vegetables, fruits, fruits and whole grains. The following 10 foods can help relieve inflammation and pain, and promote health.

1. High-fat fishes, sardines, and sardines contain rich Omega-3 fatty acids. Research has found that Omega-3 fatty acids have strong anti-inflammatory properties. The Arthritis Foundation recommends that you should eat fish two to four times a week, with a portion of 3 to 6 ounces each time. A study of 176 patients with Rheumatoid arthritis found that the disease activity of fish that take more than two times a week is lower than that of fish that do not eat fish or only once a month. Classic storm inflammation is caused by disorders in the immune system, which leads to inflammation in the storm.

2. Fermented food

Fermented food is made through the reaction of bacteria and yeast, which will change the chemical structure of the food. Fermented foods include cottage cheese, Kefir, Kombucha, cucumber, German sauerkraut, sourdough bread, and excellent. Because these foods contain sufficient probiotics and fungi, they can strengthen the immune system, reduce inflammation, and even reduce the risk of multiple inflammatory diseases. In fact, there are strong evidence that fermenting fruits and vegetables may cure or prevent inflammatory diseases.

3. Fruit and vegetables

Research has found that colorful fruit and vegetables are beneficial to patients with inflammatory diseases. Antioxidant nutrients that add color to fruits and vegetables, such as orange β-Hushu, green leaf green, and purple ketone are believed to improve immune function and anti-inflammatory processes. Antioxidants fight inflammation-promoting free radicals in cells. Colorful fruits and vegetables include cauliflower, croaker, deep green leaf vegetables (such as kale, spinach), bell peppers, and tomatoes. Fruits and vegetables with anti-inflammatory effects include apple, berries, citrus fruits, hardcore fruits such as peaches, peaches and plums.

4. Green Tea

Green Tea contains a compound called "epigalactone gallate" (EGCG), and studies have found that it has strong anti-inflammatory effects. If you want to get the best anti-inflammatory effect, pay attention to the amount of sugar when drinking green tea; because excessive amounts of sugar will cause inflammation.

5. Healthy edible oil

Vegetable oils such as olive oil, sunflower oil, sesame oil, avocado oil and peanut oil are considered healthy fats, many of which belong to a ring of Mediterranean diet, which is known as anti-inflammatory effects.

Only a small part of vegetable oil belongs to food and fat, which increases the concentration of low-density calculator (LDL, also known as calculator) in the body, which is harmful to the heart. Most of the remaining are polyunsaturated fats that can reduce low-density calculator, as well as single insaturated fats that can increase high-density calculator and reduce cardiac risk. These healthy oils may help reduce inflammation.

6. Legumes

Legumes include beans, lentils, pine beans and peas. This food is rich in nutrients and is a great source of protein, fiber, complex carbohydrates, essential vitamins, and minerals.

Studies have found that legume plants also provide beneficial compounds such as peptides, polyphenols, saponins, etc., which have antioxidant and anti-inflammatory effects. Many scientists believe that legumes can be used as an alternative to control inflammation.

7. Low-fat dairy products

Drinking dairy products every day may help control inflammation and reduce related pain. A 2017 article review stated that low-fat dairy products have anti-inflammatory effects, but groups with allergies to dairy products need to avoid drinking. Dairy products are also one of the best sources of calcification and vitamin D. Both of them help maintain bone health and are very important for patients with inflammatory diseases.

8. Fruits and Seeds

Fruits and Seeds include walnuts, almonds, flax seeds, and chia seeds. They are an excellent source of anti-inflammatory Omega-3 fatty acids and may help control inflammation and pain caused by moisture or degenerative osteoarthritis.

9.Spices and Vanillas

Many types of spices and vanillas help reduce inflammation and pain related to pain. Cinnamon, garlic, ginger, ginger and red flowers are popular options, and research has proven to be used to control dysfunction, degenerative dysfunction, and fibromyalgia symptoms that cause generalized pain in muscle and bones. This type of fragrance or vanilla contains antioxidants, anti-inflammatory agents, and anti-cancer substances.

10. All grains

studies have found that all grains have their effects in controlling systemic inflammation. The entire grain is rich in fiber and is an indispensable element in maintaining the health of the kidney bacteria, strengthening the immune system, and controlling inflammation. Getting adequate foods of all grains may contribute to C-reactive protein concentration, a biological indicator of inflammation. In contrast, eating white toast, puffed rice, white rice and other fine grains may increase inflammation, causing pain to increase.