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La dieta antinfiammatoria aiuta a ridurre l'infiammazione cronica.

Diet to reduce inflammation in the body: foods and tips

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Chronic inflammation is a problem that affects the health of millions of people. Although it is the body’s natural response to infection and injury, when sustained over time it can damage tissues and organs, increasing the risk of diseases such as arthritis, type 2 diabetes and heart disease. The good news is that you can adapt your diet to de-inflate the body. This type of diet can be an effective tool to reduce this inflammation naturally and promote overall wellbeing.

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What is the anti-inflammatory diet and how does it work?

The anti-inflammatory diet is a nutritional approach that helps reduce chronic inflammation in the body by strategically selecting foods with protective properties and eliminating those that enhance inflammation. This type of diet focuses on ingredients rich in antioxidants, healthy fatty acids and natural compounds that combat oxidative stress, a major contributor to inflammation.

Fresh foods, such as fruits, vegetables, fatty fish, olive oil and nuts, are staples of this type of diet, as they contain nutrients that help reduce levels of inflammatory markers in the body. In contrast, processed foods, rich in added sugars, trans fats and chemical additives, can trigger or worsen chronic inflammation.

In addition, this diet helps to strengthen the immune system by balancing the intestinal flora on the one hand, and by providing the body with the nutrients necessary for optimal  cellular recovery on the other.

Main anti-inflammatory foods

Including anti-inflammatory foods in your diet is one of the most effective ways to combat chronic inflammation and improve your overall well-being. Let’s take a look at the highlights.

Fruit and vegetables

Fruits and vegetables are the basis of any anti-inflammatory diet thanks to their high content of antioxidants, vitamins and minerals. These substances help fight free radicals that cause oxidative stress and contribute to inflammation.

Berries, such as blueberries, strawberries and blackberries, are noted for their polyphenols and anthocyanins, known for their protective properties. Citrus fruits, such as oranges and lemons, provide vitamin C, which is essential for the immune system.

Cruciferous vegetables, such as broccoli and cauliflower, contain sulforaphane, a compound with potent anti-inflammatory effects. Peppers and beetroot are also great allies thanks to their antioxidant and anti-inflammatory properties.

Fresh foods are essential in a diet to de-inflate the body.

Oily fish and omega-3

Fatty fish are an exceptional source of omega-3 fatty acids, an essential nutrient with potent anti-inflammatory properties. These fatty acids help regulate the production of inflammatory compounds in the body, reducing markers such as C-reactive protein.

Salmon, sardines, mackerel and tuna are the best known and most beneficial examples in this category. In addition to fighting inflammation, omega-3s are essential for cardiovascular health, improving circulation and lowering triglyceride levels. They also have a positive impact on brain health, and help prevent neurodegenerative diseases.

Including two servings of these fish per week is a simple way to reduce inflammation and improve overall health.

Nuts and seeds

Nuts and seeds are an important source of healthy fats, magnesium and vitamin E, all essential for fighting inflammation. Vitamin E acts as an antioxidant and protects cells from free radical damage. To enhance these benefits, Silicium G7 Beauty is an excellent choice, as it combines vitamin E with other nutrients that contribute to cellular health and overall well-being.

Among the most effective nuts are walnuts and almonds. Walnuts, in particular, contain omega-3 fatty acids, similar to those found in fish. Chia and flax seeds are other must-have choices for their high fibre and omega-3 content. In addition to their anti-inflammatory benefits, these foods help improve digestive health and maintain a balanced weight.

To supplement the diet with magnesium, you can consider products such as Silicium G7 Activ or Orgono Articomplex, which offer an ideal boost for general well-being and joint inflammation. 

A practical way to take advantage of their properties is to incorporate them as a snack or add them to salads and yoghurts.

Olive oil and other healthy oils

Extra virgin olive oil is a central element of the Mediterranean diet and an excellent anti-inflammatory ally. Rich in oleocanthal, a compound with properties similar to non-steroidal anti-inflammatory drugs, olive oil reduces inflammatory markers and protects against chronic diseases.

In addition to olive oil, other oils such as coconut oil and avocado oil, in their extra virgin form, provide healthy fats and antioxidants that support cellular health. Using them in cooking or as salad dressings not only improves the taste of dishes, but also enhances their nutritional value, contributing to a balanced, anti-inflammatory diet.

Anti-inflammatory herbs and spices

Herbs and spices not only add flavour to your meals, but also offer powerful anti-inflammatory benefits. Turmeric is one of the most prominent thanks to its active compound curcumin, which helps to inhibit inflammatory processes in the body.

Ginger contains gingerol, a compound that relieves inflammation and aids digestion. Garlic and onion provide sulphur compounds that strengthen the immune system and reduce cell damage. These spices can easily be incorporated into soups, stews or herbal teas, making them a versatile and natural ally in the fight against inflammation.

Practical tips for following a diet to reduce inflammation in the body

Following a diet to de-bloat the body does not have to be complicated if you incorporate simple and effective habits into your day-to-day life.

The first step starts at the market or supermarket. Choosing fresh and seasonal produce not only ensures higher nutritional quality, but is also more economical.

An important point is to prioritise the fruit, vegetables, fish and nuts section, and leave out the aisles full of processed and packaged foods. This approach not only reduces the consumption of additives and added sugars, but also brings you closer to a more natural diet.

Once in the kitchen, the way food is prepared can make a big difference. Opting for techniques such as steaming or slow cooking preserves the properties of food, keeping antioxidants and anti-inflammatory compounds intact. In addition, using healthy oils such as extra virgin olive oil instead of butter or refined oils ensures a supply of beneficial fats.

To maintain consistency, it is very useful to plan a weekly menu. This makes it easy to include a variety of fruits, vegetables and proteins, avoiding monotony. And don’t forget that exploring recipes with anti-inflammatory herbs and spices not only adds flavour, but also enhances the benefits of your diet.

Benefits of the anti-inflammatory diet for general health

The anti-inflammatory diet offers multiple benefits to overall health by addressing both the visible symptoms of inflammation and its underlying causes. One of the most notable effects is the reduction of inflammation in the body, which results in significantly improved digestion. By reducing consumption of processed and sugar-rich foods, gas and gastrointestinal discomfort are minimised, helping to balance the gut microbiota and promoting more efficient digestion.

Another key benefit is the reduction of chronic pain associated with inflammation. This type of diet is especially helpful for people with arthritis or autoimmune diseases, as the anti-inflammatory nutrients relieve symptoms and improve quality of life. In addition, foods rich in antioxidants and essential fatty acids not only strengthen the immune system, but also promote better mental well-being. By reducing oxidative stress, the body has more resources to maintain energy and improve mood.

Finally, the anti-inflammatory diet improves metabolic flexibility, facilitating weight control and helping to better metabolise lipids. This not only prevents metabolism-related diseases, but also strengthens overall health and body balance.

Following a diet to de-inflate the body improves overall health

Diet to de-inflate the body: final tips

Adopting a diet to de-inflate the body is a great step towards better health, but complementing it with other healthy habits further enhances its benefits. Incorporating regular exercise, such as walking, yoga or moderate workouts, not only improves metabolism, but also helps reduce inflammation levels in the body. Physical activity stimulates circulation and promotes the elimination of toxins, which contributes to overall well-being.

Taking care of the quality of sleep is another crucial factor. During rest, the body carries out cellular repair processes that are essential to keep inflammation levels low. Getting at least 7-8 hours of sleep on a regular basis helps reduce stress and strengthens the immune system, promoting more effective recovery.

In addition, staying well hydrated is essential for the balance of all body systems. Water helps transport nutrients, eliminate waste and keep joints lubricated, which is especially important when fighting inflammation.

Finally, managing stress through relaxation techniques such as meditation, deep breathing or yoga can make a big difference. These practices reduce cortisol, a hormone associated with chronic inflammation, and promote a calm and balanced state of mind.

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