According to experts, to prevent inflammatory processes it is appropriate to turn to foods characterized by the presence of healthy polyphenols and lipids
Eating healthy means being aware of the fact that nutrition can be useful for the control of inflammatory processes. This is a very important aspect because, when the latter become chronic, the risk of dealing with diseases such as cancer and diabetes increases.
Several experts thought about the importance of an anti-inflammatory diet. In this category, it is possible to mention the Harvard Medical School scholars, who have compiled a list of foods that are best included in dietary plans aimed at fighting inflammation.
Among these it is possible to mention olive oil, tomatoes, green leafy vegetables (eg spinach and cabbage), dried fruit (almonds, walnuts etc.), fatty fish such as salmon and mackerel, fresh fruit. As is clear, these are foods rich in antioxidants. We can speak specifically of polyphenols, contained in oil, but also of essential fatty acids, which we can instead find in fish and dried fruit.
In the specific case of the latter nutrients, it is crucial to remember the importance of the relationship between omega 6 and omega 3. In situations where the intake of the former is exceeded, the risk is that of having to do with an increase in cytokines pro-inflammatory. The ideal ratio, as specified by INRAN (National Research Institute for Food and Nutrition), is equal to one gram of omega 3 for every four of omega 6.
The intake of the aforementioned foods also allows you to appreciate other advantages in addition to preventing inflammatory processes. Thanks to the fibers present in vegetables, fruit and some types of dried fruit, it is in fact possible to optimize intestinal efficiency, improve satiety and slow down the absorption of sugars, with positive effects on physical fitness.
Returning to the objectives of preventing inflammation, it is fundamental to remember the role of coffee which, as always highlighted by the experts of the Harvard Medical School, is another portentous source of polyphenols.
We conclude by pointing out that, according to Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, an important reference point for eating in an anti-inflammatory perspective is the Mediterranean diet scheme, rich in fruit, vegetables, cereals wholemeal and healthy lipids. The advice in question must be concretized only after consulting your doctor.