Consuming fruits is essential to maintain a balanced diet and promote the general health of the body. Fruits are an excellent source of vitamins, minerals, dietary fiber and antioxidants, all of which play key roles in maintaining health.
“This group provides the vitamins, minerals and fiber necessary to reduce the risk of cancer and mineral intake such as potassium and magnesium that reduce blood pressure. This group also includes legumes, which provide iron and essential fatty acids,” he explained.
These foods, which must be consumed daily, can be introduced into the diet through salads or as side dishes.
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Recommended fruits include berries, such as strawberries, blackberries, blueberries and raspberries. These fruits are rich in antioxidants, especially compounds called flavonoids, which help fight inflammation in the body.
Another fruit highly recommended for its anti-inflammatory capacity is pineapple. Pineapple contains an enzyme called bromelain, which has been shown to have anti-inflammatory properties and can help reduce swelling and inflammation in the body.
“These foods, which must be consumed daily, can be introduced into the diet through salads or as garnishes for other dishes in the form of vegetables, cooked legumes and boiled potatoes, among other options,” says Ferrer.
In addition, experts suggest including fruits rich in vitamin C, such as oranges, tangerines, kiwi and mango, in your daily diet. Vitamin C is a powerful antioxidant that helps fight free radicals and reduce inflammation in the body.
Other fruits recommended for their anti-inflammatory effect include cherries, which are rich in anthocyanins, another type of antioxidant that helps reduce inflammation, and apples, They contain quercetin, a flavonoid with anti-inflammatory properties.
According to nutritional guidelines, including a variety of fruits with anti-inflammatory properties in your daily diet can help reduce inflammation in the body and promote long-term health.
Berries, pineapple, fruits rich in vitamin C, cherries and apples are some of the options recommended by Harvard experts to incorporate into your regular diet.
