Discover the foods that help prevent inflammation in the body

Constant fatigue, joint pain and digestive problems. These symptoms could be signs of a silent enemy lurking in your body: inflammation. But what does it mean to say that your body is inflamed?

A inflammation of the body It is nothing more than a natural response to external aggressors, such as substances or foods that are harmful to health. It is like a warning signal that triggers defense cells to fight the problem.

“It is necessary to be alert when some of these factors appear so that you can seek medical attention, who will order tests to confirm, treat and restore balance to the body, preventing this inflammation from giving rise to other diseases,” explains Vanessa Furstenberger, a clinical nutritionist in São Paulo.

Body inflammation is mainly caused by factors such as excess weight, stress, poor lifestyle habits, excessive consumption of ultra-processed foods and smoking, for example.

Inflammation can be acute (short-term) or chronic (long-term), which can lead to cardiovascular disease, obesity, diabetes, neurodegenerative diseases, and even some types of cancer.

“The mechanisms of both are similar, but the main difference is in the time of exposure and the intensity of the symptoms. Acute symptoms last for a short time, from a few minutes to a few weeks, while chronic symptoms can persist for weeks, months or even years,” adds Amanda Figueiredo, a clinical nutritionist at USP.

Any food that has a high content of sugar, fat, sodium, preservatives and excess coloring contributes to inflammation in the body, such as:

• Soft drinks and fruit juices with added sugar;
• Bread and white flour;
• Cookies, sweets, cakes and ice cream;
• Sausages;
• Processed snacks;
• Foods with trans fat;
• Alcohol.

To reduce inflammation in the body, the first step is to take care of your diet, stopping eating foods that can cause the problem. Next, it is important to increase your consumption of fruits, vegetables and legumes.

“It is important to adopt a healthy lifestyle, which includes an anti-inflammatory diet, that is, one rich in natural foods. Practice physical activity regularly, drink plenty of water, get quality sleep and manage stress,” adds Thais Mussi, endocrinologist and nutritionist at the Brazilian Association of Nutrition (ABRAN).

See which foods help reduce inflammation in the body:

• Red fruits: strawberries, raspberries, blueberries and blackberries contain anthocyanins that fight free radicals that cause inflammation;
• Vegetables: kale, spinach, broccoli and arugula are rich in vitamins A, C and K, as well as sulforaphane, which fight inflammation and protect cells;
• Fish: salmon, sardines and tuna provide omega-3, essential fatty acids that fight inflammation and protect the heart;
• Extra virgin olive oil: rich in anti-inflammatory compounds such as polyphenols, extra virgin olive oil is a powerful ally for health;
• Turmeric: This spice contains curcumin, a compound with anti-inflammatory and antioxidant action;
• Ginger: contains gingerol, which has anti-inflammatory and analgesic properties;
• Nuts and seeds: because they are rich in omega-3, fiber and vitamin E, nuts and seeds are anti-inflammatory;
• Legumes: beans, lentils and chickpeas are rich in fiber, protein, minerals and antioxidants, which help prevent inflammation in the body;
• Herbal teas: such as green tea, hibiscus, rosemary, lemon balm and chamomile act to reduce free radicals that cause inflammation.