KOMPAS.com – An anti-inflammatory diet provides many health benefits, from reducing the risk of chronic diseases such as heart disease to helping relieve the symptoms of inflammation that are being experienced.
In fact, this diet can help slow down the aging process. Of the various anti-inflammatory food choices, two of them are often recommended by nutritionists for consumption every day. Here’s the review:
Also read: Mixed Spinach Salad Recipe, Suitable for Dieters
1. Spinach
Spinach is one of the vegetables that is easy to find. According to Christa Brown, a dietitian in New Jersey, United States, spinach is one of the best anti-inflammatory foods.
Spinach is rich in vitamins, fiber and other nutrients, and has been shown to have many health benefits.
Brown explains that spinach contributes to:
- Reduces risk of diabetes: Consuming spinach can reduce the risk of diabetes by up to 26 percent.
- Improves brain health: With just half a cup of cooked spinach per day, cognitive function in seniors can improve for up to 11 years.
- Reduces risk of colon cancer: Consuming one cup of green vegetables daily can reduce biomarkers associated with colon cancer.
For maximum benefits, Brown recommends consuming raw spinach, whether fresh, frozen, or canned.
Also read: Recipe for Clear Spinach Vegetables, a Warm and Simple Soup Dish
Raw spinach contains lutein, an antioxidant that can reduce inflammation associated with cognitive decline, heart health, and cancer.
2. Pomegranate
Mascha Davis, a nutritionist and author of the book Eat Your Vitamins, pomegranate seeds are a small food choice but rich in benefits to support the body’s inflammatory response.
Some fruits are high in antioxidants that can fight free radicals, for example pomegranates and strawberries.Pomegranate seeds contain ellagitannins, which are bioactive polyphenols that have anti-inflammatory effects on body cells. Apart from that, pomegranates also have additional benefits:
- Rich in fiber: Half a cup of pomegranate seeds contains about 4 grams of fiber which is good for digestive health.
- Improves heart health: The antioxidants and polyphenols in pomegranates may support heart health and improve blood circulation.
- Improves skin health: The antioxidant content in pomegranates also helps maintain healthy skin.
Davis recommends consuming half a cup of pomegranate seeds per day, although even in small amounts, you will still get the benefits.
It is better to choose pomegranate seeds rather than juice, because pomegranate seeds contain more fiber (7 grams compared to 0.2 grams in juice) and higher levels of vitamin C.
Also read: Recipe for Beetroot and Pomegranate Juice, a Healthy Drink with Many Benefits
These two foods are not only delicious but also provide great benefits for supporting the body against inflammation. Add spinach and pomegranate to your diet for optimal health!
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