10 anti-inflammatory foods you should always have on hand –

With high stress levels and over-reliance on processed foods, inflammation – which disrupts the body’s natural balance – is increasingly common in our bodies. Result: greater exposure to disease. However, there is hope!

Here, we list the 10 foods that will prevent premature aging and help fight problems from head to toe:

1. Extra virgin olive oil

He is rich in polyphenols, substances that provide antioxidant and anti-inflammatory benefits. Therefore, it is worth using extra virgin olive oil in most of your meals. More than 70% of its fat content comes from a monounsaturated fat called oleic acid, which helps lower blood pressure, reduce LDL (bad cholesterol) and increase HDL (good cholesterol).

2. Herbs and spices

Herbs and spices are full of phytonutrients that are great for your health. They add flavor to dishes and can replace excess salt or sugar – ingredients that can cause inflammation. Options are: cinnamon, which reduces swelling and stabilizes blood sugar; turmeric, which contains anti-inflammatory and anti-cancer properties; oregano, with antibiotic properties; and rosemary and lavender, recommended for decreasing anxiety and relieving pain.

3. Garlic and onion

These famous spices, as well as leeks, asparagus, broccoli and artichokes, are delicious sources of low-calorie carbohydrates. Since these foods are not fully digested in the intestine, the remaining material feeds the so-called good bacteria, which results in healthier functioning of the organ. It is through this process that they stimulate the immune system and decrease inflammation.

4. Semisweet chocolate

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Chocolates with 70% (or more) cocoa can be truly guilt-free desserts. Research has shown that the food improves blood flow, helps reduce blood pressure and also reduces the risk of diabetes.

5. Avocado

The nutrients are powerful: mono and polyunsaturated fats, phytosterols, alpha-linolenic acid and carotenoids. Studies show that the fruit reduces inflammation, blood sugar and cholesterol, in addition to decreasing pain associated with arthritis.

6. Cruciferous vegetables

This category includes arugula, kale, broccoli, Brussels sprouts, cabbage, cauliflower and watercress. Vegetables are full of sulforane, which decrease inflammation, the detoxification process in the liver.

7. Citrus fruits

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Due to its high water content, any type of citrus fruit provides hydration and electrolytes to the body. Its inflammation-fighting properties are found in the peel, pomace and juice. So you can enjoy everything!

8. Organic meat

Plant-fed animals are healthier. Consequently, its meat offers greater nutritional value. In fact, pasture-raised chickens, pigs, lambs and cows have higher levels of fatty acids like omega-3s and anti-inflammatory substances than corn-fed animals.

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9. Eggs

Many doctors consider the egg a “perfect food”. Antioxidant substances such as vitamins A, D, E and K, selenium, magnesium, zinc, iron, calcium and manganese give the egg the power to combat premature cell aging, warding off the appearance of wrinkles, in addition to reducing the risk of chronic diseases such as hypertension. The suggestion is to give preference to organic products.

10. Oily fish

The omega-3 present in fish, such as trout, sardines and salmon, acts on the central nervous system, improving mood. They also favor the production of important neurotransmitters for memory and the control of stress and other emotional disorders. The acids in omega-3s help lower inflammation and improve heart health.