Reduce inflammation with these foods 七种食物帮助身体消除炎症

2016-03-12 ShenzhenDaily


What do redness, acne, wrinkles, premature aging, rosacea, psoriasis, and eczema all have in common besides being some of the top skin scares? Inflammation.

It’s a natural immune response. When you cut yourself, immune cells go to work fixing the damage. Your skin swells up — inflames — and turns red. After a few days, it heals, and everything’s fine. But sometimes that healing doesn’t take place. The inflammation continues, steadily, chronically. This can happen inside your body, and has been linked in studies to heart disease, diabetes, and even cancer. It’s called chronic inflammation, and it can affect your skin too.

The solution? Eat foods that calm inflammation and you’re more likely to enjoy clear, youthful looking skin.

1. Walnuts


The key is healthy essential fatty acids. They’re good for the body and the skin. A 2004 study found that a diet high in walnuts helped lower C-reactive protein (CRP), which is a standard marker of inflammation associated with heart disease. Wild-caught salmon is another good source of these healthy fats, as are flaxseed, chia seeds, and anchovies.

2. Broccoli


This is a superfood when it comes to reducing inflammation. A 2013 study found that people who ate broccoli for just 10 days cut their inflammation levels in half! A 2014 study also found that women who ate the most cruciferous vegetables (like broccoli and cauliflower) had substantially less inflammation than those who ate the fewest. Broccoli has also been found to help repair DNA damage. Broccoli sprouts have similar benefits and work great on salads.

3. Yogurt, kefir, sauerkraut


The key here is probiotics. You can get them from any type of fermented food, including those listed here as well as pickles, miso, kombucha tea, fermented cheese, and more. These are stars when it comes to reducing inflammation. A 2009 study, for example, found that probiotic supplementation actually helped reduce the risk and severity of dermatitis. An earlier study also found that probiotics helped reduce inflammation in the intestine.

4. Hempseed oil

We’re talking about healing fatty acids again, so you can add avocado oil, coconut oil, and olive oil to this list. They all help tame inflammation, and they’re great for applying topically to skin, as well! A 2010 study found that hempseed had an excellent content of both omega-3 and omega-6 fatty acids, and helped tame inflammation and reduce risk of heart disease.

5. Turmeric

If you’re going to use a spice, use curry! Turmeric is a key ingredient, and it contains a compound called curcumin that provides a number of health benefits. Preliminary trials have found that it has anti-inflammatory effects in humans, and it may also be protective against Alzheimer’s disease and digestive health.

6. Onions and garlic


Add these to your meals to enjoy the anti-inflammatory power. A 2011 study found that both not only reduced inflammation in the blood vessels (linked with reducing heart disease), but also reduced oxidative stress. Both of these have also shown anti-inflammatory effects against arthritis. Similar foods include leeks, shallots, chives, and scallions.

7. Tart cherries


Tart cherry juice is often recommended as a post-workout drink because of its ability to calm inflammation and reduce muscle pain. A 2012 study found that tart cherries helped reduce chronic inflammation, especially for those experiencing joint pain and arthritis. In that study, the researchers noted that tart cherries have the “highest anti-inflammatory content of any food.”


关键是健康的必需脂肪酸。他们良好的身体和皮肤。 2004年的研究发现,饮食中胡桃有助于降低C反应蛋白(CRP),这是与心脏疾病相关的炎症的标准指标。野生捕获的鲑鱼是这些健康的脂肪的另一个很好的来源,是亚麻籽,嘉种子和凤尾鱼。


这是一种超级食品,当涉及到减轻炎症。 2013年的研究发现,谁吃西兰花的短短10天的人减少了一半的炎症水平! 2014年研究还发现,谁吃的最十字花科蔬菜(如西兰花和花椰菜)的女性比那些谁吃最少的炎症少得多。花椰菜也已发现,以帮助修复DNA损伤。椰菜芽也有类似的利益和沙拉工作的伟大。


这里的关键是益生菌。您可以从任何类型的发酵食品,包括这里列出的还有咸菜,大酱,康普茶,发酵的奶酪,更得到他们。这些都是星星,当涉及到减轻炎症。 2009年的研究,例如,发现,补充益生菌实际上有助于降低风险和皮炎的严重程度。早先的研究还发现,益生菌有助于减少在肠道炎症。


我们谈论的是再次愈合脂肪酸,因此你可以鳄梨油,椰子油和橄榄油添加到这个列表。这些都有助于驯服炎症,他们是伟大的申请局部皮肤,以及! 2010年的一项研究发现,大麻籽既有ω-3和ω-6脂肪酸的一个优秀的内容,并帮助驯服炎症,减少心脏疾病的风险。




这些添加到你的膳食享受抗炎能力。 2011年的研究发现,这两个不仅降低在血管炎症(与减少心脏疾病联的),而且还降低了氧化应激。这两种也显示对关节炎的抗炎作用。类似的食物包括韭菜,葱,韭菜,大葱和。


酸樱桃汁经常被推荐为运动后饮用,因为它能够平息炎症和减轻肌肉疼痛的能力。 2012年的研究发现,酸樱桃有助于减少慢性炎症,特别是对那些经历关节痛和关节炎。在这项研究中,研究人员指出,酸樱桃有“任何食物的最高消炎的内容。”