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Food rich in nutritious ingredients with anti-inflammatory properties

A recent publication from Harvard University says that there are no complicated rules in anti-inflammatory nutrition as it is not a new diet, but a new approach to nutrition. To follow this new nutrition protocol, one should consume a minimum amount of certain types of food in their daily life and larger quantities of other types more frequently.

In order to follow an anti-inflammatory nutrition it is important to choose as often as possible colourful fruits and vegetables as well as unprocessed food.

*Choose food that provides a good source of natural fibres like pulses, granola, unprocessed rye, fruits and vegetables.

*Make sure you receive Omega 3 that you can find in fish (sardines, organic salmon, mackerel) nuts, flaxseed, and in green leafy vegetables (spinach, kale)

*Try to receive polyphenols from good sources like berries, strawberries, chocolate, tea, apples and coffee.

* Make sure you consume good fats (monounsaturated and polyunsaturated) that exist in raw dried nuts, sesame, tahini, olive oil and avocado.

In any case it is important to avoid food that might increase the inflammation levels of the body like processed desserts, pastries, charcuterie, cereal with added sugar, ready meals.

A recent research at the scientific magazine Nature Medicine shows the effect of processed food and salt to the intestinal microbiome. It seems then, that this type of nutrition can lead to a stronger expression of genes that trigger the inflammation of the body and it can affect the intestinal mucosa of the bowels.

Dr Rimm from the University of Harvard mentions that all types of food that are rich in refined flour like white bread, pasta and white rice promotes further inflammation of the body and this is the reason we should avoid them as much as possible.

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