Anti-aging starts with anti-oxidation and anti-inflammation! Nutritionist Huang Xiaotong: 5 must-eat foods with turmeric to fight inflammation

Aging is related to oxidation and inflammation of the body, so if you want to fight aging, you must fight oxidation and inflammation. "Inflammation" is the normal immune response of the human body. When foreign substances (viruses, bacteria, parasites, etc.) invade, the human body will initiate a series of self-defense mechanisms in order to maintain health, and inflammation is one of them. In particular, long-term chronic inflammation will cause excessive free radicals in the body, leading to oxidative damage to cell tissues and accelerating aging.

Inflammatory reactions are divided into: acute inflammation and chronic inflammation

Nutritionist Huang Xiaotong said that inflammatory reactions can be divided into acute inflammation and chronic inflammation. Acute inflammatory reaction is a necessary process for the human body to repair itself when it is injured and has a self-protection function. Common redness, swelling, heat and pain are symptoms caused by attacking invading pathogens. If the inflammatory response gets out of control and the inflammatory process is prolonged, it will develop into so-called chronic inflammation.

Long-term chronic inflammation accelerates aging

Chronic inflammation occurs silently and without any signs, but long-term chronic inflammation will cause excessive free radicals in the body, leading to oxidative damage to cell tissues, accelerated aging, and even triggering the occurrence of many diseases. Studies have confirmed that arteriosclerosis, myocardial infarction, diabetes, Alzheimer's disease, cancer, allergies and autoimmune diseases are all closely related to chronic inflammation.

So what are some ways to slow down chronic inflammation? In addition to adequate sleep and proper exercise, it is also very important to develop correct eating concepts! If your daily diet is high in oil and sugar or you love to eat fried foods, it will indirectly promote the secretion of inflammatory factors, increase the level of free radicals in the body, and thus aggravate the inflammatory response! Here are 5 anti-inflammatory foods:

5 Anti-Inflammatory Foods

1. Cherry

A study published by the Journal of Nutrition pointed out that eating cherries can significantly reduce inflammatory indicators in the body, such as C-reactive Protein (CRP), and also help prevent the occurrence of chronic inflammatory diseases, such as cardiovascular disease, diabetes, arthritis and cancer. Cherries are mainly because they contain beta-carotene, vitamin C and anthocyanins, which are powerful antioxidants, which are very helpful in protecting cells from damage by free radicals, thereby achieving the purpose of anti-inflammation.

2. Turmeric

Turmeric has been widely used in cooking in Asia, such as curry, turmeric rice, turmeric tea, etc. It has also been used as a medicinal herb in traditional medicine for thousands of years. Curcumin in turmeric has high antioxidant and anti-inflammatory capabilities. In addition to effectively removing unstable free radicals and reducing the adverse effects of oxidative stress on the body, it can also inhibit the production of inflammatory substances (TNF-α) in cells and reduce inflammatory responses. It is a very good natural anti-inflammatory nutrient.

Citrus fruits such as oranges, tangerines, pomelo, grapefruit, and kumquats are rich in flavonoids and vitamin C, which have anti-bacterial and anti-inflammatory properties. In particular, the ability of flavonoids to reduce oxidative stress in the body cannot be underestimated.

3. Citrus

Citrus fruits such as oranges, tangerines, pomelo, grapefruit, and kumquats are rich in flavonoids and vitamin C, which have anti-bacterial and anti-inflammatory properties. In particular, the ability of flavonoids to reduce oxidative stress in the body cannot be underestimated. Flavonoids can eliminate free radicals and reduce fat peroxidation. In addition to preventing arteriosclerosis, they can also inhibit the occurrence of complications such as thrombosis, cardiovascular disease, cerebral stroke, hypertension and diabetes.

4. Salmon

Salmon is rich in Omega-3 unsaturated fatty acids, which help inhibit the body's excessive inflammatory response, improve insulin response, and regulate prostate secretion. Overall, the anti-inflammatory effect is very good. It is especially beneficial for patients with rheumatoid arthritis and can reduce the occurrence of cardiovascular disease. It is recommended to eat fish 3 to 4 times a week. Other fish such as tuna, mackerel, swordfish, cod, etc. are also good food choices for omega-3 unsaturated fatty acids.

5. Garlic

The sulfide contained in garlic can kill bacteria and viruses, prevent pathogens from invading the human body and causing diseases such as influenza and colds, maintain body health, and has significant antioxidant and anti-inflammatory capabilities, reducing cell damage by free radicals, and can inhibit the proliferation and growth of cancer cells. In addition, garlic can effectively increase the activity of natural killer cells in the body and enhance the function of the immune system.