Elena Barquín, dietician-nutritionist at the Obesity Institute (Madrid) belonging to the Quirónsalud group, explains that anti-inflammatory foods are those who have a top content of antioxidantswith significant anti-inflammatory properties by blocking the formation of pro-inflammatory molecules.
According to the specialist, the presence of phytochemicals in these foods is a factor that modulates the inflammatory response. “Its appropriate consumption would promote an anti-inflammatory environment. As a result, it produces a decrease in the inflammatory process in the body and in the bloated feeling“, Explain.
The Obesity Institute member points out that the main benefit is the disease risk prevention such as type 2 diabetes mellitus, rheumatoid arthritis, stroke, cardiovascular disease (CVD), cancer and obesity. “Therefore, they are able to reduce the risk and mortality derived from these diseases,” he points out.
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With this, Barquín lists the following anti-inflammatory fruits:
– Pina: The presence of bromelain in its composition, which is an enzyme that has an analgesic, antithrombotic and anti-inflammatory effect, makes the regular consumption of this fruit advisable.
– Red fruits (blueberries, cherries, etc.): due to their high content of anthocyanins, which have many antioxidant and anti-inflammatory properties, and also help prevent the formation of free radicals, their consumption is also recommended.
– Lemon: in the case of lemon, and thanks to the presence in its composition of a flavonoid, eriodictyol, which has antioxidant properties and helps prevent inflammation, as well as the vitamin C content, its consumption is carried out to protect cells, and contribute to the proper functioning of the immune system.
– Orange: It is a source of the flavonoid naringenin which, at the concentrations used in the usual consumption of this fruit, exerts protective and anti-inflammatory effects.
– Apple: In addition to providing a significant amount of dietary fiber to the diet, it has a high content of flavonoids, such as quercetin and anthocyanidins, the consumption of which naturally exerts beneficial effects on the metabolism, as well as anti-inflammatory effects. and antioxidants.
“The main goal of following an anti-inflammatory diet or the inclusion of anti-inflammatory foods is not weight loss, but it is true that this type of diet can help in many cases weightloss. It has a role in the prevention of obesity and other related pathologies such as the metabolic syndrome.”
When following a diet of this type, in addition to the consumption of anti-inflammatory products, it is recommended to avoid certain foods such as those with high in sugarvegetable oils in ultra-processed foods, red meats, whole dairy products and trans fats in industrial baked goods, ultra-processed foods and alcohol.
“The recommended diet to prevent harmful inflammatory processes is based on a high consumption of fruits and vegetables with a low or medium glycemic index; eliminating foods with a high glycemic load; the consumption of virgin olive oil and nuts; intake of fatty fish rich in omega 3; the choice of whole grains, compared to the consumption of refined flours due to their fiber content,” explains Barquín.
In the opinion of the dietician-nutritionist, all these recommendations, which constitute this type of anti-inflammatory diet, are found in the Mediterranean diet“a healthy and balanced diet”, and with multiple health benefits.