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Anti-inflammatory diet for a healthy immune system

Posted by Sara Vaimberg on

Anti-inflammatory diet for a healthy immune system
One of the pillars to maintain a healthy immune system is found in food, and the anti-inflammatory diet can be very beneficial for this, as it strengthens our immune system and has anti-aging benefits given that inflammation accelerates the aging process. The so-called anti-inflammatory diet can make you feel less bloated, inflamed and fatigued. We tend to consume many foods that cause inflammation, such as cereals, dairy, margarine, butter, red meat and hydrogenated oils that provide a high concentration of omega 6, as well as sugars, starches, empty calories and processed foods. On top of that, we have dangerous lifestyle habits like smoking, not playing sports, using drugs or alcohol and the stress we live with every day. To deal with this inflammation, the best we can do is protect our intestinal flora –more than 60% of the immune system depends on it–, the protective shield that is in charge of the correct absorption of nutrients as well as controlling the passage of bacteria and empty toxins. And this is where the anti-inflammatory diet comes in: it is rich in vitamins, minerals, essential fatty acids, dietary fiber, and antioxidants. It is very simple, it includes all the vegetables, fruits, complete cereals, quality proteins and healthy fats in your diet. The benefits? In addition to maintaining the flora at an optimal state - increasing defenses and improving the immune system - it provides more energy, eliminates anxiety and provides greater physical and mental well-being. That said, here is everything you need to know to carry it out: the rules of the anti-inflammatory diet and the list of recommended foods to make it happen.
The rules of the anti-inflammatory diet

- Give rotation and variety to your food: it is very important not to become obsessed with a certain meal, even if it is very healthy, in order to not saturate the body with it and have a negative effect on our health.

- Taking probiotics generate positive effects for the intestinal ecological balance. We find them in certain foods like yogurt, fermented foods, and soy products.

Magnesium supplements https://www.valsupplements.com/products/magnesium-complex-deficiency-treatment can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes. In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation. More than 70 percent of our immune system is in the intestine, and this mineral is undoubtedly very important when it comes to intestinal health.


- Drink a glass of warm water with the juice of half a lemon on an empty stomach: this classic, called thermogenesis, activates and improves metabolism, in addition to stimulating and purifying the liver.

- Include Omega 3 in your diet: Adding Omega-rich foods such as chia or flaxseed, salmon, olive oil, avocado and nuts. If you enjoy seafood, the best option is to eat small fish such as anchovies, sardines, etc.

- Take infusions daily: they are full of antioxidants and have great anti-inflammatory power. The most recommended? Green tea, ginger tea, rooibos, or matcha tea.

- Avoid these foods: refined sugar, refined flour and refined salt –the three white poisons–, refined carbohydrates, excess dairy, gluten, processed foods, soft drinks, red meat and sausages.

- Do not skip any hour of lunch and have an early dinner: it is important to fast overnight. Let your stomach rest for 10 to 12 hours at night. This causes the cells to regenerate.

- Try to make the base of your diet as natural as possible: Whole, fresh foods with many colors are recommended.

- Avoid antibiotics: do it as much as possible and remember that they are the ones that do the most damage to your intestinal flora.

- Do a complete workout: It is important to do strength and endurance exercises, not just cardio! "

List of anti-inflammatory foods
- Omega 3: it can be found in cold water fish - wild salmon, tuna, sardines, trout, anchovies, sardines and anchovies - and also in flaxseed, hemp and chia.
- Pineapple: its bromelain content reduces inflammation.
- Fruits and vegetables with low sugar content: eat all colors and they will provide you with all the necessary antioxidants. The recommended amount? From 4 to 7 servings daily.
- Garlic, ginger, cinnamon and turmeric: in case you didn't know, turmeric delays skin aging, prevents Alzheimer's and is the daily secret of many artists.
- Flaxseed, chia, sunflower seeds and almonds: try to always take them

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