4 Anti-Inflammatory Foods That Will Help You Lose Weight and Increase Immunity According to Experts

The integration of anti-inflammatory foods in the diet is crucial to promote health and prevent various diseases. Inflammation is the body’s natural response to injury or infection, but when it becomes chronic, it can contribute to the development of serious illnesses, such as heart disease, type 2 diabetes, and autoimmune disease. -immune.

A diet rich in anti-inflammatory foods helps reduce chronic inflammation, promoting a balanced immune system. These foods contain bioactive compounds, such as antioxidants and omega-3 fatty acids, which can counteract the negative effects of inflammatory processes. Additionally, incorporating these foods can help maintain a healthy weight, since obesity is also linked to chronic inflammation.

Fortunately, there are many foods that can help fight inflammation, lose weight, boost immunity, and maintain good gut health.

Berries are an excellent source of antioxidant and anti-inflammatory compounds because they are rich in antioxidants, such as anthocyanins, quercetin, and vitamin C, making them a healthy choice to include in an anti-inflammatory diet. Some of the most notable berries in this regard include blueberries, strawberries, raspberries and blackberries.

According to dietitian Krutika Nanavati, These little wonders are “rich in fiber and prebiotics”, nourish beneficial intestinal bacteria and reduce inflammation, he told the site She finds . Several studies have shown that phytochemicals found in berries can help reduce inflammation. For example, anthocyanins found in blueberries have anti-inflammatory properties that can help modulate the body’s inflammatory response.

Bioactive compounds in berries can also modulate immune system activity, helping to maintain proper balance and prevent excessive inflammatory responses. Nanavati points out that these antioxidants “They strengthen the immune response and fight free radicals,” providing a strong defense against infections.

As for weight management, berries are naturally low in calories and high in fiber, which can promote satiety and help curb sweet cravings. Obesity is a factor that can contribute to chronic inflammation, and maintaining a healthy weight is essential to overall health.

Incorporating fresh or frozen berries into smoothies, yogurts, salads, or simply enjoying them as a snack can be a delicious and nutritious strategy for reducing inflammation in the body. It is important to remember that a balanced and varied diet, combined with a healthy lifestyle, contributes significantly to the prevention of chronic inflammation, weight loss and the promotion of general well-being.

Leafy greens are powerful anti-inflammatory foods due to their abundance of nutrients, antioxidants and bioactive compounds. Some of the most notable leafy greens in this regard include spinach, kale, chard, romaine lettuce, and watercress.

Nanavati explained that These vegetables are “rich in fiber and prebiotics,” which supports a diverse microbiome and reduces gut inflammation. These vegetables are full of essential vitamins like vitamins A, C and K, they also contain beta-carotenes and polyphenols, antioxidant components that help the immune system.

For those looking to lose weight, leafy greens are low in calories and high in nutrients, making them an ideal choice since obesity is associated with chronic inflammation.

Additionally, these vegetables are a great source of dietary fiber, which is not only crucial for digestive health but can also help reduce inflammation. Fiber promotes satiety, controls blood sugar, and supports a healthy gut microbiome.

By regularly incorporating a variety of leafy green vegetables into your diet, you can promote a healthy gut environment and support healthy digestive system function. The combination of fiber, vitamins, minerals and antioxidants in these vegetables helps prevent gastrointestinal problems and promotes overall digestive system health.

Cruciferous vegetables are a family of plants belonging to the order Brassicales. Among them are broccoli, kale, Brussels sprouts, cauliflower, cabbage and radish. Nanavati points out that these vegetables contain sulforaphane, a compound known to promote repair of the intestinal lining and reduce inflammation. According to Nanavati, incorporating these vegetables into your diet can be a proactive measure for immune system health.

Additionally, cruciferous vegetables are known for their anti-inflammatory properties due to the presence of various bioactive, antioxidant and phytochemical compounds in their composition. They are rich in antioxidants like vitamin C and beta-carotene that help neutralize free radicals in the body, thereby reducing oxidative stress and associated inflammation.

It also contains glucosinolates, which are phytochemicals found in large quantities in cruciferous vegetables. When cut or chewed, glucosinolates are converted into bioactive compounds, such as indoles and isothiocyanates, which have been shown to have anti-inflammatory and antioxidant properties.

High in fiber and water, cruciferous vegetables also increase satiety and reduce calorie intake, a valuable asset for those looking to lose weight, as Nanavati points out.

Finally, ginger and turmeric are two spices widely studied for their anti-inflammatory properties and health benefits. Ginger contains gingerol, a compound with anti-inflammatory and antioxidant properties. Gingerol is thought to help reduce inflammation by inhibiting certain inflammatory pathways in the body.

Turmeric contains curcumin, a polyphenolic compound that gives it anti-inflammatory, antioxidant and other medicinal properties. I Curcumin has been shown to inhibit several molecular signaling pathways involved in the inflammatory response, contributing to its anti-inflammatory capacity.

Nanavati emphasized that Curcumin “reduces gut inflammation and promotes a healthy microbiome” . Additionally, ginger relieves digestive discomfort and regulates intestinal motility. With its antiviral and antibacterial properties, it adds an extra layer of defense.

Ginger may increase thermogenesis, which is the production of heat in the body associated with burning calories. This could contribute to a slight increase in metabolism.

Some studies suggest that curcumin may influence metabolism and help regulate the body’s energy balance. This could have a positive impact on weight management. It may also help improve insulin sensitivity and regulate blood sugar levels. It is important to maintain stable blood sugar levels to control appetite and prevent hunger spikes.

Both ginger and turmeric are easy to integrate into the diet, either by adding them to cooked dishes, tea infusions or in the form of supplements. However, it is important to note that to obtain significant benefits, it must be consumed regularly as part of a balanced diet and a healthy lifestyle.