HEALTH
The five most anti-inflammatory fruits
Inflammation can be reduced with the help of these fruits, but it also might take eliminating the foods that are causing the issue.
Are you dealing with joint inflammation? It might be time to reflect on your diet to see if there are any foods you are eating that are causing inflammation and any that could be integrated to reduce it.
What are antioxidants?
Antioxidants and flavonoids are two words thrown around in health circles, but what are these compounds? According to Healthline, an antioxidant is “molecules that can help your body fight off harmful free radicals, which have been linked to health conditions like diabetes and cancer.” They are most often found in fruits and vegetables that contain high amounts of Vitamins C and E. A flavonoid, explains Healthline, can be found in “teas, citrus fruits, and vegetables” and their “antioxidant properties and may lower your risk of heart attack or stroke.”
Read more from AS USA:
The importance of antioxidants
Researchers at the University of Minnesota ran a trial with adolescent boys and girls. They evaluated the impact of a diet rich in fruits and vegetables. They found that it “rich in antioxidants, folate, and flavonoids, was associated with lower levels of markers for inflammation and oxidative stress.” Avoiding oxidative stress is critical to ensuring good heart health and lowering the risk of developing cancer. This study was conducted in the early 2000s and supported the US federal government’s push to advise that people “consume five or more servings of fruits and vegetables” daily. The US Department of Agriculture has since updated its advice to avoid confusion. The agency uses a plate to demonstrate what foods should be consumed throughout the day. USDA encourages that half of a person’s plate (i.e., the food they consume daily) be made up of fruits and vegetables. However, some doctors and medical researchers at respected institutions argue that the consumption of vegetables should be higher than that of fruit.
Which fruits have these properties?
A study conducted by Fengmei Zhua, Bin Dua, and Baojun Xub, who work at Hebei Normal University of Science and Technology and the Beijing Normal University, surveyed the literature regarding which fruits, vegetables, and legumes were found to reduce inflammation. They intended to understand better the mechanisms that allow these foods to reduce inflammation. Some of the fruits they called attention to were blueberries, pomegranate, acai, pears, and apples.
Now, just eating these fruits may not improve your health. Creating a balanced diet is more than integrating new foods. It may require that some foods that produce inflammation be removed.