10 ALIMENTOS ANTI-INFLAMATÓRIOS NATURAIS que NUNCA DEVEM FALTAR na sua casa

0:00Hi!

0:01Do you have a lot of pain? Do you abuse anti-inflammatories? Watch out! Because anti-inflammatories increase

0:06your risk of heart problems, they can interfere with your blood pressure medication, and they can attack

0:11your kidneys.

0:12Anti-inflammatories such as diclofenac (Cataflam, come back), ibuprofen, naproxen lead the

0:18list of drugs that most damage the kidneys, especially because many people use them, which can

0:23cause acute kidney failure and often require urgent hemodialysis .

0:27On the other hand, we know that inflammation in the body, obesity, ..increases your risk

0:31of a heart attack and stroke, because inflammation is associated with atherosclerosis as well

0:36as cancer and dementia. Anything that ignites your body in the long run, persistently, has

0:40the power to harm your body.

0:42What to do to fight inflammation, joint pain, if it's better to avoid

0:47anti-inflammatories from the pharmacy.

0:49One of the best ways to reduce inflammation is not in your pharmacy, but in your kitchen.

0:55I'm here in my kitchen and I'm going to teach you 10 natural anti-inflammatory foods

1:00you should have at home.

1:02These natural anti-inflammatories do not raise blood pressure, do not harm the kidneys or liver,

1:07on the contrary, some have the power to reduce hepatic steatosis and can help with

1:11your pain.

1:12But first, already enjoy the video, subscribe to the channel so you don't miss our

1:16health tips, and activate the bell to receive notifications

1:20And also spread this knowledge this knowledge with your friends and family.

1:25We get useless stuff on WhatsApp, and when

1:27it comes to your health, our health is worth sharing! So share

1:31there.

1:32AND TELL ME- are you very inflamed? Do you have a lot of pain, tiredness, fatigue, poor digestion?

1:38What part of Brazil or the world are you from? Write down there.

1:46Let's go: You who have a lot of pain, fatigue, indisposition.

1:50What are the 10 natural anti-inflammatory foods you should have in your home? I'm going to talk about

1:55the top 10, the tenth I doubt you know and you can plant it there,

1:59in your kitchen, and reap the benefits of it all year round.

2:031st food- ground saffron Here at home we use

2:08ground saffron or turmeric a lot.

2:09Turmeric contains curcumin, a substance with powerful anti-inflammatory

2:15and antioxidant properties.

2:16But the bioavailability of curucumin is low, so it needs to be enhanced with black

2:23pepper. Then, when you are seasoning the chicken, you can put black pepper

2:29with turmeric.

2:30What else can saffron of the earth do? Curcumin can increase brain levels

2:35of BDNF, which is an important neurotrophic factor, which increases the growth of new neurons

2:41and can help fight various degenerative processes in your brain such as Parkinson

2:47's or Alzheimer's.

2:49And there are many studies with curcumin that are trying to identify whether or not it protects against cancer.

2:54So far, it is not possible to beat the hammer on the matter.

2:57But if you have joint pain, arthritis and osteoarthritis patients respond well to

3:02curcumin supplements so much so that there are turmeric-based remedies available over the counter.

3:07But I recommend using saffron as a seasoning in food.

3:132nd food - Garlic 1. I knew that garlic, since ancient times, was

3:17used as a medicine due to its medicinal properties.

3:21The Egyptians, Greeks, Romans, Babylonians and Chinese used them to treat various

3:26diseases.

3:27Garlic contains allicin, found most in fresh garlic, right after mincing or crushing

3:33. And garlic is easy to include in your diet. You can season rice, beans, meats, chicken...

3:38Everything is good with garlic.

3:40Garlic can help protect against, including the common cold, it can lower blood pressure

3:46, and its antioxidants can also help prevent Alzheimer's and dementia.

3:50And it can also improve your physical performance.

3:54Olympic athletes in ancient Greece already used garlic for this.

3:593rd Food - Clove

4:01Some studies have found that compounds in cloves can have a number

4:07of health benefits, including improving your liver health and stabilizing your blood sugar levels.

4:11Clove also contains a compound called eugenol, which, as an antioxidant, can

4:15be up to 5x more potent than vitamin E.

4:18Eugenol has also been shown to have anti-cancer properties in mice.

4:23Unfortunately, research on the protective effects of eugenol in humans is limited.

4:28But don't abuse it! In large amounts, eugenol can be toxic. So here's what

4:33I always say, moderation.

4:354th- - Ginger Ginger is a relative of turmeric.

4:40It contains gingerol, which has powerful anti-inflammatory and antioxidant effects.

4:44In addition, a 2019 study concluded that ginger supplementation can increase weight in

4:51overweight or obese people as it can also increase metabolism. And Ginger Can Help

4:58Control Blood Sugar, Lower Blood Pressure, Treat Indigestion

5:02And some animal studies suggest that the antioxidants in ginger can inhibit inflammation

5:18that occurs in the brain

5:285th food- olive oil.

5:31I always hit that key. Olive oil is rich in monounsaturated fats.

5:35It is the healthiest oil of all. It also has high amounts of antioxidants

5:40especially a polyphenol called oleocanthal, which has strong anti-inflammatory properties

5:45and has been shown to work in a similar way to ibuprofen, an anti-inflammatory drug.

5:51In addition, olive oil has antibacterial properties

5:55– it has even been studied to help eradicate

5:58h pylori in the stomach, it can reduce the risk of type 2 diabetes, it increases

6:02insulin sensitivity. And there are studies that olive oil can reduce

6:07your risk of Alzheimer's So, it's worth investing in olive oil!

6:116th food- tomato Tomatoes are rich in potassium, which helps to

6:16lower blood pressure.

6:17It also contains a compound called lycopene, hence its red color. And if you cook

6:26the tomato, it increases the bioavailability of lycopene.

6:31Lycopene reduces the risk of cardiovascular diseases, helps with prostate health, makes your

6:37skin healthier and can protect your eyes against macular degeneration, as in addition

6:43to lycopene, it is rich in lutein and beta-carotene.

6:45Now, there's a catch. Tomatoes have high levels of pesticides. So if you can,

6:54tomato, I suggest you buy organic.

6:587th Food - Fruits All fruits are high in antioxidants.

7:03If you like a specific fruit, you can keep it in your diet that is doing

7:09you good:

7:10But I'm going to separate 2 types of fruit that I think should be in your diet.

7:14Red berries like strawberry, blackberry, raspberry- These fruits are rich in anthocyanin,

7:21which is a natural anti-inflammatory. And the mind diet, recommended to prevent dementia,

7:26recommends them in the diet.

7:29And the other fruit is the Avocado Avocado is rich and antioxidants like vitamin

7:34E which has anti-inflammatory properties. Plus, it's rich in healthy fats

7:39and can prevent metabolic syndrome and help you control your blood sugar level.

7:44It can be like avocado smoothie, but since I mentioned the tomato, try making

7:48guacamole, which has avocado, tomato, lemon, onion and is very tasty.

7:568th Food- Chestnuts I know things are expensive. And chestnut

8:02was always expensive. But chestnut is not to be exaggerated. Eating two or three a day

8:07is already good. Why not overdo it? Because chestnuts are caloric, they make you fat.

8:14What do chestnuts, walnuts, almonds do? It can improve blood cholesterol as they

8:21have good fats, monounsaturated fat. In addition, they are rich in vitamins.

8:25One study found that walnuts have a greater ability to fight free radicals

8:30than fish, and nuts are beneficial against type 2 diabetes and metabolic syndrome

8:35as they are high in fiber, which can help keep you full, slow

8:40absorption . calories and improve intestinal health.

8:439th food- chia

8:45Despite being small, chia seeds are highly nutritious.

8:50They are packed with fiber, protein, omega-3s which can increase good cholesterol and lower

8:55triglycerides and various micronutrients and antioxidants like chlorogenic acid

9:01which can help lower blood pressure, caffeic acid and quercetin which have anti-

9:06inflammatory effects.

9:07In addition, chia seeds are rich in several nutrients important for

9:12bone health, such as calcium, phosphorus and magnesium.

9:1810th –

9:20Green leafy vegetables such as broccoli, spinach, kale, asparagus are high in fiber and

9:26antioxidants. Numerous studies cite the high intake of leaves and vegetables with a reduced

9:30risk of certain types of cancer such as bowel cancer.

9:32And now you come here and ask me? Leaves, greens, of course I knew, what's

9:42new?

9:43This right here- broccoli sprouts. I doubt you knew this. You don't have to sell

9:47them in supermarkets, you have to make them at home.

9:49I read it in Anthony Robbins' book Life Force, and I started reading everything about it and I'm

9:54planting it here at home.

9:56It looks like alfalfa sprouts but it's not. It's much hotter, it tastes like mustard.

10:00These here are 4 days old. What is this interesting for health?

10:07Broccoli sprouts have the highest level of

10:09sulforaphane of any vegetable. Sulforaphane is the compound that gives

10:15broccoli superfood properties.

10:17Broccoli sprouts can contain over 200x the sulforaphane as broccoli.

10:22And what are the possible benefits of sulforaphane? May have anti-cancer properties- increases

10:28apoptosis is anti-angiogenic ... in addition to being anti-inflammatory, it may protect against some

10:33conditions such as Alzheimer's and Parkinson's and improve gut health. Of course, even though it

10:38's a superfood, it's best not to overdo it.

10:40I bought this seed and have been planting it for a few months now and mixing it into salads.

10:46This brand is imported, but it has broccoli seeds in Brazil, I also bought

10:51the seeds from here in Brazil and they worked very well. It's cheap, and it's simple to grow.

10:54It takes a day to soak (as these are here). Then I drain and water it 3x a day, until

11:00the 5th day, when it will be good to eat. Interesting, if you can, it's worth it.

11:09I had to choose, here the 10 foods that have great anti-inflammatory power, but

11:15we have others coffee, for example, is rich in polyphenols and other anti-inflammatory compounds,

11:21it can also protect against inflammation and also reduces fat in the liver.

11:25Green tea is also another interesting drink. I drink green tea almost every day, for

11:29years it has had epicatechin and EGCG, which in low doses can reduce inflammation.

11:35But I could also talk about oats, or flaxseed, both extremely healthy.

11:39If you're looking for an eating plan to follow, I suggest following the Mediterranean diet,

11:44which is rich in fruits, vegetables, nuts, whole grains, fish, and olive oil.

11:49Another important thing: it's not just eating right, having these foods in your house and making

11:53regular use of them.

11:54You should also avoid some things that cause inflammation.

11:58Like a sedentary lifestyle- You have to stay active- do physical exercises, because a sedentary lifestyle

12:04ignites.

12:05You have to lose weight if you are overweight, because fat, especially abdominal fat,

12:10increases inflammation.

12:11You have to reduce stress

12:13And, when eating, also avoid certain foods:

12:17What are they? Ultra-processed foods, which are full

12:20of preservatives to extend shelf life, flavorings, artificial colors…

12:26These are a bomb for inflammation.

12:29Trans fats - Avoid foods that have hydrogenated or partially hydrogenated fat

12:34that can be found in margarine, ice cream, snack foods and processed desserts and fast

12:41food.

12:42Avoid processed meats - sausage, bacon, ham, salami, smoked meat, ham,

12:47pâtés - which, despite being delicious, are bad for you.

12:48We also have to cut down on refined carbohydrates – from white bread, pasta, pizza,

12:54white rice.

12:55And, of course, cut down on sugar and corn syrups –

12:57which are in sodas, juice boxes, industrialized salad dressing, condiments

13:02such as ketchup or mustard, canned fruits, jellies, cakes,

13:07industrialized puddings.

13:09A diet as natural as possible and less processed can have noticeable effects on your physical

13:14and mental health, as it improves your mood and overall quality of life.

13:18We have to do our part: eating more foods that protect us from inflammation,

13:22and reducing the things that inflame us as much as possible.

13:26To have a life full of vigor, and with physical, mental and emotional well-being.

13:32Did you like the video? Remember to share so more people

13:35have this knowledge.

13:36And what's the next video you'll watch?

13:39I'll leave 2 recommendations here on the side =

13:42My playlist about diabetes

13:44AND my video about the drugs that destroy your kidney.

13:48My name is André Wambier, cardiologist

13:50and this is Cardiodf.com.br

13:53Remember to sign up. And until the next video.

13:56Thank you very much!