Proper nutrition can prevent inflammation and boost your energy. Here are five foods that can help achieve that.
“Let food be thy medicine” – Hippocrates, the father of medicine, knew this over 2,000 years ago. And today, it’s more relevant than ever: Few things influence our overall health as much as our diet. While some foods promote inflammation, others counteract it – thereby preventing a variety of diseases.
Reduced inflammation in the body means more energy, better digestion, and a more stable blood sugar level. Especially people with conditions like endometriosis or acne can benefit from an anti-inflammatory diet. Here are five foods that should regularly find their way onto your plate.
Nuts
Nuts are true powerhouses. Particularly walnuts and almonds are rich in healthy fats, proteins, and antioxidants. Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that inhibits inflammation. Almonds provide plenty of vitamin E, which also combats inflammation. Whether as a snack, in cereal, or as a salad topping – nuts are versatile and healthy. Recommendation: a handful (about 30 grams) daily.
Blueberries
These small, blue berries pack a punch. They are full of antioxidants, especially anthocyanins, which have anti-inflammatory properties and strengthen the immune system. Regular consumption of blueberries can reduce the risk of chronic diseases and promote overall health. Whether eaten plain, in yogurt, smoothies, or breakfast cereals – blueberries are always a good choice. Recommendation: half to one cup of blueberries (about 75 to 150 grams) at least three to four times a week.
Buckwheat
Buckwheat is a gluten-free pseudocereal that is rich in fiber, proteins, and antioxidants. It also contains flavonoids, which have anti-inflammatory effects and support vascular health. Buckwheat is excellent as a base for salads, as a side dish, or even in breakfast cereals, and it’s a good alternative to conventional grains. Recommendation: at least once a week, a serving (about 100 grams).
Kefir
Kefir – a fermented milk drink – is full of probiotics that promote gut health and can reduce inflammation. A healthy gut flora is crucial for good digestion, the immune system, and overall health. Kefir can be consumed plain or used as a base for smoothies or dressings. Recommendation: several times a week, preferably in the morning, a glass.
Dark Chocolate
Good news for chocolate lovers: Dark chocolate with a cocoa content of at least 70 percent contains flavanols, which have anti-inflammatory properties and are potent antioxidants. These flavanols help relax blood vessels, lower blood pressure, and promote heart health. So, a piece of dark chocolate can not only delight your taste buds but also fight inflammation. Recommendation: one to two small pieces daily.
