Effective against chronic inflammation! Harvard Medical School recommends "6 major anti-inflammatory fruits": not only berries are effective
If you are in the weight loss stage but can’t help but crave sweets, “fruit” can be said to be the best alternative to sugary snacks. “Harvard Health Publishing”, a website directly affiliated with Harvard Medical School, points out that eating at least 2 fist-sized (about 2 bowls) of various fruits every day can help the body enhance “antioxidant activity”. In addition, fruits are rich in anti-inflammatory compounds, which may have a certain effect in preventing heart disease, diabetes, certain cancers or intestinal diseases.
As for how to get enough healthy fruit in your diet? “Harvard Health Publishing” said that one strategy is to “eat with the seasons.” For example, you can choose grapes and stone fruits in summer, apples and pears in autumn, persimmons and pomegranates in winter, and citrus and pomegranates in spring. cherry.
“Harvard Health Publishing” shows that although different fruits are rich in nutrients, specific fruits have attracted attention from the nutritional community because of their anti-inflammatory effects. It is recommended that the public choose the following 6 fruits with significant anti-inflammatory effects to promote overall health:
1. Berries
Berry fruits, such as strawberries, blackberries, cranberries and blueberries, have significant antioxidant and anti-inflammatory activity. In addition to being rich in fiber and vitamin C, berries also contain chemicals such as anthocyanins and ellagic acid, which may be responsible for their anti-inflammatory properties. Research shows that increasing your berry intake may reduce your risk of heart disease, Alzheimer’s disease, and diabetes.
2. Apple
A study of nearly 35,000 women found that moderate apple consumption lowered the risk of death from heart disease. The main nutrients of apples are fiber, vitamin C, pectin and polyphenols. Past animal studies have confirmed that the anti-inflammatory effect of apples is related to the increase of beneficial intestinal microorganisms.
3. Stone fruits
Such as cherries, peaches, apricots and plums, all are stone fruits, which contain fiber, vitamin C, potassium and other nutrients. Previous literature has shown that cherries can reduce pain and muscle soreness after exercise; there is also research supporting its benefits in reducing gout attacks. Additionally, cherries contain phenolic compounds, which are thought to be linked to reducing inflammation in the body.
4. Citrus
Citrus fruits such as oranges, grapefruits, tangerines, lemons and limes are rich in vitamin C, as well as fiber, potassium, calcium, vitamin B complex and other nutrients. In addition, the “flavonoids” and “carotenoids” in citrus have anti-inflammatory effects. Studies have found that nutrients in citrus fruits are linked to cardioprotective effects.
5. Pomegranate
Pomegranate seeds are rich in vitamin C, vitamin K, potassium, dietary fiber, anthocyanins, resveratrol and other nutrients, and are known as the king of antioxidants. Some studies have found that resveratrol can change the ecology of gastrointestinal flora and regulate physiological functions. It should be noted that pomegranate seeds are difficult to digest by the gastrointestinal tract, so excessive consumption should be avoided.
6. Grapes
Grapes are rich in dietary fiber, vitamin C, and vitamin K. Common purple grapes and black grapes have strong antioxidant and anti-inflammatory abilities. Grape seeds and grape skins are rich in anthocyanins and resveratrol respectively. It is recommended to eat grapes with their skins and seeds.
Finally, “Harvard Health Publishing” reminds that even though the above fruits have significant antioxidant and anti-inflammatory effects, eating too much is still too much; if you have chronic disease problems, it is recommended to eat them under the supervision of a doctor or nutritionist and avoid eating them. Consuming too much sugar can lead to poor blood sugar control.
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