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To maintain good health, avoid ultra-processed products and favor healthy, anti-inflammatory foods. But what are these foods? An expert reveals seven to consume every day.
Ultra-processed products cause inflammation within the body. This state promotes aging and the appearance of certain pathologies, such as type 2 diabetes. To avoid this, it is best to focus on anti-inflammatory foods. Dietitian Annie Nguyen reveals, for Eating Well, the seven foods in this category that she eats every day.
The coffee
“I start each day with an espresso and a little milk.” explains the expert. “Coffee is one of the leading sources of antioxidants in the diet, and these healthy compounds fight free radicals, which contribute to cellular inflammation.”
Garlic
“I use fresh garlic in everything, so I buy it every week” she adds. Garlic has anti-inflammatory and antioxidant properties and can be used in many dishes or sauces. To be adopted urgently, to fight against inflammation, therefore.
“This staple of the Mediterranean diet is my go-to healthy fat for cooking” confides the dietician. Olive oil contains oleic acid, known to inhibit inflammation, as well as 20 other polyphenols, or antioxidants of plant origin, which fight the compounds responsible for inflammation in the blood .
Nuts
“THE nut are a great snack for many reasons: they combine protein, fiber and healthy fats” estimates Annie Nguyen. They also contain alpha-linolenic acid, a fatty acid known to reduce inflammation and play a key role in the prevention of cardiovascular and neurocognitive diseases.
Natural Greek yogurt
While many dairy products can be pro-inflammatory, fermented products like kefir and yogurt seem to be the exception. “A large study found that yogurt lovers have fewer biomarkers of chronic inflammation compared to people who don’t eat yogurt. reveals the dietitian. “Additionally, the probiotics in yogurt contribute to a healthy gut, which is linked to overall immunity, as approximately 80% of the body’s immune cells are found in the gastrointestinal tract.”
Annie Nguyen admits to preferring Greek yogurt for its thicker, creamier consistency and its rich protein content. “I enjoy it with fruit, a granola shake and a drizzle of honey or maple syrup. I also use yogurt as a marinade, to make salad dressings creamy, or as a substitute for crème fraîche or mayonnaise in almost any recipe.“.
Salmon
Salmon is one of the expert’s top sources of lean protein and anti-inflammatory healthy fats. She recommends buying it canned, to eat with salads or on crackers as a snack.
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Oats
Oats contain phenolic compounds, which have anti-inflammatory effects. “A study found that eating oats can reduce systemic chronic inflammation in adults at risk of cardiovascular disease in just two weeks” indicates the nutritionist. “Plus, oats are versatile: I use rolled oats for homemade granola and add them to smoothies and dough mixes for an extra boost of fiber.