You may have heard about inflammation.
But it's highly possible that you don't
exactly understand what it is.
The inflammation is a normal procedure
of the body
that is necessary for the appropriate
function of the body's immune system
and the renewal of tissues.
Unfortunately, after a certain age,
inflammation increases in the body,
mainly due to the procedure
of the ageing of tissues.
Therefore, as the years go by,
the need to supplement our diet
with foods that control
the inflammation procedure
becomes more and more evident.
Today, I'm presenting 13 foods
that help our body regulate inflammation.
Raspberries.
Raspberries are rich in some phytonutrients
that are called anthocyanins,
which are not only very strong antioxidants,
but they're also very strong
anti-inflammatory substances.
Moreover, studies have shown
that raspberries increase
the production of NK cells,
which are the most important cells
for the treatment of viruses and cancer.
Therefore, raspberries not only
reduce inflammation,
but they also activate the immune system
against viruses and cancer cells.
Fish rich in Omega-3 fatty acids.
Among the many benefits offered to health
by fish rich in Omega-3 fatty acids,
they offer the body the ability
to reduce inflammation.
The body uses Omega-3 fatty acids
to produce strong substances
that have a strong anti-inflammatory effect.
In fact, an impressive study has shown
that people eating fish
with high content in Omega-3 fatty acids
saw their CRP reduce,
which is an inflammation marker
that is so important
that doctors check it all the time.
If you've recently had a blood test,
you must have noticed it.
Let me remind you that fish
that are rich in Omega-3 fatty acids
are sardine, anchovy, bogue,
mackerel, trout and horse mackerel.
Broccoli.
The whole family of cruciferous vegetables
comprises plants that are extremely useful
for our health, and we'd better
include them in our daily diet.
But broccoli stands out,
because it contains a magical substance
that is called sulforaphane.
Besides a strong anti-cancer
and anti-oxidant substance,
sulforaphane is also
an anti-inflammatory substance.
Avocado.
Avocado contains a wide range
of anti-inflammatory substances,
which has been confirmed by studies
that have shown that its consumption
reduces the CRP inflammation markers
and interleukin 1 beta.
Green tea.
I'm sure you've heard again and again
about the benefits of green tea.
Today, we believe that many of those
come from a substance
that, among others, has
a strong anti-inflammatory effect
and is called epigallocatechin-3-gallate,
although you'll often see it
as an abbreviation, EGCG.
Peppers.
I've talked about the benefits
of chili for health,
but you should know that common peppers
of all colors
have very significant benefits
for health too.
A large number of them comes
from the fact that
they're rich
in anti-inflammatory substances.
Mushrooms.
A real super food that's unfortunately
missing from most homes in Greece
is mushrooms.
In the last 20 years, I've worked
with at least 80,000 patients
for the improvement of their diet,
and the most important food
that I always find missing is mushrooms.
Mushrooms are affordable
and very nutritious.
Among their many benefits to health,
they have a strong anti-inflammatory effect.
Grapes.
In a previous video, I've said
that red grapes are better than white,
because they have more
anti-oxidant, anti-inflammatory
and anti-cancer substances.
Among them, the substances that have been
better studied are called anthocyanins,
which, as we said earlier,
when we were talking about raspberries,
are strong substances
with an anti-inflammatory effect.
Turmeric.
In a previous video, I've extensively talked
about the benefits of turmeric,
and I've explained ways in which
you can introduce it into your life.
Studies have shown that turmeric is
much more beneficial than curcumin,
which is the strongest substance
contained in turmeric
and which you'll find
in many dietary supplements.
But if you want to add turmeric
to your food,
don't forget to always add a bit of pepper,
because it increases the absorption
of turmeric's active substances by 20 times.
Olive oil.
Olive oil is one of the most important
ingredients of the Mediterranean diet,
and studies have shown again and again
that it's a food
with a very strong anti-inflammatory effect
that helps with longevity.
Studies have shown that the oil
with the strongest anti-inflammatory effect
is extra-virgin olive oil,
which is the one that I recommend
you consume exclusively.
Cocoa and dark chocolate.
Dark chocolate mainly consists of cocoa,
cocoa butter and sugar or another sweetener.
In this mixture, all the benefits
are offered by cocoa.
If you want to maximize the benefits
and reduce the risks,
try to find chocolate with high content
in cocoa, namely over 70%,
because cocoa is the one that contains
all the anti-inflammatory substa