Today, more and more people suffer from chronic inflammation, which is caused by a number of factors, such as autoimmune diseases, excessive alcohol consumption, stress and smoking, etc. Over time, chronic inflammation can lead to serious diseases, among which experts call arthritis, heart disease, diabetes, disease Alzheimer's and even certain types of cancer.
This type of chronic inflammation is also closely related to the aging process.
A report published in Aging and Disease says that inflammation, left untreated, can eventually accelerate the aging process and increase the risk of age-related diseases.
So fighting inflammation also means helping to slow down aging.
Prevention of chronic inflammation in the body
What can we do to reduce the risk of inflammation in the body?
Eat a healthy diet, change your sedentary lifestyle to a more active one, and focus on nutrient-dense vegetables and add them to your diet.
American nutritionists talked about vegetables that will help reduce inflammation and slow down aging.
Read on to find out what list they came up with.
As in raw.
and cooked carrots contain a lot of nutrients, some of which help fight inflammation.
"Carrots are packed with beta-carotene, a carotenoid that the body uses to make vitamin A, and vitamin A can support bone and skin health, especially as we age," says American nutritionist Lauren Manaker.
Vitamin A also has an anti-inflammatory effect.
According to an article in the Journal of Functional Foods, carrots can reduce inflammation and oxidative stress in the body, which will help strengthen the immune system.
"Belly peppers are high in vitamins C and A, which are natural antioxidants. They're also high in fiber and water, making them a hydrating vegetable. Their high levels of antioxidants also make them anti-inflammatory, meaning they can help reduce inflammation in the body." , says nutritionist Dana Ellis Hannes.
Another super nutrient-dense vegetable, add more broccoli to your meals to slow the rate of age-related diseases that are linked to chronic inflammation.
A study published in Clinical Nutrition found that broccoli sprouts were able to reduce markers of inflammation, such as C-reactive proteins.
"Broccoli is high in sulfurophanes, which are natural antioxidants that are extremely healthy and anti-inflammatory. Broccoli is also high in calcium, fiber, and plenty of water, which also contributes to anti-inflammatory properties. Broccoli is also high in plant-based protein," says Hannes.
People are ambivalent about potatoes because they are high in carbohydrates, but this root vegetable contains healthy nutrients that can slow down aging.
"Potatoes are rich in fiber, potassium, vitamin C, and can fight free radicals. White potatoes can lower inflammation, cholesterol, and blood pressure," says nutritionist Veronica Rouse.
It is potassium that helps reduce inflammation and pain, especially in those with rheumatoid arthritis.
Higher levels of dietary fiber were also associated with reduced inflammation in the body.
Leafy greens are an important ingredient in the treatment of inflammation.
"Spinach, kale, arugula, romaine lettuce and Swiss chard are excellent sources of many vitamins, minerals and antioxidants. Greens provide the body with vitamins A, C, E and K, iron, potassium and calcium, magnesium and fiber," says registered dietitian Mandy Tyler.
According to Harvard Health, leafy greens are considered beneficial anti-inflammatory foods due to their high levels of antioxidants and polyphenols.
Garlic consists of sulfur-containing compounds that provide an anti-inflammatory effect.
Indeed, a report published in Anti-Cancer Agents in Medicinal Chemistry concluded that these organosulfur compounds may even be helpful in boosting your immune system and preventing the development of some cancers.
First, onions are a good source of potassium, which, as we mentioned above, helps reduce inflammation.
Second, this vegetable is also rich in an antioxidant called quercetin, which has beneficial properties for immunity and reducing markers of inflammation.
Its anti-inflammatory action may be helpful in reducing the symptoms of certain autoimmune disorders.
With this information on the best vegetables for treating inflammation and slowing aging, we hope you find a few that you enjoy and can add them to your diet as often as possible.
Nutritionists also made a list of the 5 best fruits for weight loss
The cost of fruit: how the prices of oranges, tangerines and bananas have changed
Five main foods that reduce the risk of Alzheimer's disease
Is it true that people with diabetes can't eat fruit: you need to be more careful with these products