Omega-3 fatty acids can inhibit inflammation, and salmon, sardines and cod are rich in these substances. People with chronic inflammation can eat some properly at ordinary times.

2. Coarse grains

Whole grain foods and unrefined coarse grains are slow to digest, which can prevent blood sugar from rising sharply and help control inflammation.

Whole grains include millet and brown rice. Some high-quality beans, such as adzuki beans, mung beans and peas, are rich in B vitamins, magnesium, potassium and soluble dietary fiber, and their glycemic index is low, which is beneficial to anti-inflammation.

3. Fruits and vegetables

All green leafy vegetables are rich in magnesium, which is beneficial to relieve inflammation. Apples, oranges, grapes and dark green leafy vegetables are rich in polyphenols, and yellow-orange foods such as carrots and pumpkins are rich in carotenoids, both of which are beneficial to reduce inflammatory reactions.

It is recommended to consume 300 ~ 500g of vegetables and 200 ~ 350g of fruits every day.

4. tea

Tea leaves such as white tea, green tea and oolong tea are rich in catechins and have antioxidant and anti-inflammatory effects.

5. Some condiments

Ginger, garlic, pepper, cinnamon and other ingredients contain a large number of natural anti-inflammatory substances, such as curcumin, which can be put in when cooking.

Extended data

Food that can't be eaten when it is inflamed.

1 sweet

Victoria, a nutritionist at Oregon State University, USA

Drake pointed out that foods containing a lot of refined flour can produce proinflammatory factors, which is related to their rapid rise in blood sugar. Hyperglycemia can promote the development of inflammatory reaction, so we should try to eat less sweet drinks, sweet bread and cakes.

Need to remind everyone that yogurt is a healthy food, but many yoghurts have high sugar content, so it is best to read the nutrition label clearly when buying.

2. High-fat food

Studies have shown that foods containing trans fatty acids can promote the occurrence and development of inflammation in the body, and many high-fat foods such as biscuits and milk tea contain these unhealthy fatty acids.

Many processed foods are labeled as containing trans fatty acids or hydrogenated oils. People with chronic inflammation such as arthritis and rhinitis must control the amount of these foods.

3. Fried food

Researchers in icahn school of medicine at mount sinai, new york, found that when the consumption of fried food decreased, the inflammatory markers in the body also decreased. Because a large number of fried foods use repeatedly fried oil, which contains a lot of saturated fatty acids.

It is recommended to eat less fried food, and try to choose virgin olive oil and organic rapeseed oil as edible oil.

4. Processed meat products

Processed meat products, such as sausages, hot dogs, ham and bacon, are rich in saturated fatty acids, which will aggravate inflammation. It is suggested to replace processed meat products with fresh meat.

Step 5 drink too much

External use of alcohol can destroy viruses and bacteria and reduce the possibility of infection, but excessive drinking can induce or aggravate inflammation.

People's Health Network-These five foods may be as reliable as anti-inflammatory drugs.