An anti-inflammatory diet consists of fruits, vegetables, lean protein, nuts, seeds and healthy fats and is thought to reduce the risk of diseases associated with chronic inflammation.
You may be familiar with the term anti-inflammatory diet, but there is much more to learn about inflammation, including what causes inflammation and how factors such as diet can reduce or exacerbate inflammation. We have a lot.
There are two different types of inflammation: acute (short-term) inflammation and chronic (long-term) inflammation.
Acute inflammation is how the body protects itself when sick or injured. This type of inflammation will go away once the “threat” such as a virus or injury has passed.
Chronic inflammation is mild, persistent inflammation in the body that damages tissues and organs over time. Chronic inflammation causes DNA damage over time and can lead to a variety of health conditions, including certain cancers and heart disease.
Factors that can cause or exacerbate chronic inflammation include:
- smoking
- old age
- drug and alcohol abuse
- Exposure to toxins such as pollution
- stress
- obesity
- lead a sedentary lifestyle
- Eat a diet rich in inflammatory foods such as soda, fast food, fried foods, processed meat products, sugary baked goods, and candy
A balance between free radicals and compounds called antioxidants is necessary for the body to function optimally and protect itself from disease.
Free radicals are produced by normal biochemical reactions in the body, but they can also be produced in response to environmental factors such as sun exposure. These free radicals destroy cells over time.
As we age, the body loses the ability to counteract the effects of free radicals, resulting in increased free radicals, increased oxidative stress, increased cell damage, and cell damage and “normal” aging. happens. This oxidative stress contributes to chronic inflammation by activating inflammatory pathways in the body.
Antioxidants help “disarm” these free radicals and other reactive compounds by neutralizing them before they can damage lipids, DNA and proteins.
Luckily, there are ways to reduce chronic inflammation and improve your overall health, including eating an antioxidant-rich anti-inflammatory diet.
Although there is no clear definition of an anti-inflammatory diet, an anti-inflammatory dietary pattern generally involves a high intake of nutritious foods containing anti-inflammatory compounds such as antioxidants.
Most anti-inflammatory diets are rich in plant foods, especially vegetables and fruits. This is because plant foods have concentrated sources of powerful anti-inflammatory substances that have been shown to reduce inflammatory markers in the body.
For example, people who follow a diet high in plant foods, such as the Mediterranean diet, may experience increased levels of inflammatory proteins such as tumor necrosis factor alpha (TNFα) and C-reactive protein, proteins associated with insulin resistance and type 2 diabetes. Marker levels tend to be low. (CRP), a protein produced by the liver when dealing with high levels of inflammation.
Other foods that are commonly incorporated into anti-inflammatory diets include spices, herbs, beans, nuts and seeds, and seafood. For example, the omega-3s found in fish help nip inflammation in the bud before it starts. Omega-3s interfere with cells called white blood cells and enzymes known as cytokines. Both of these play an important role in causing inflammation in the body.
Products such as soda, fast food, fried foods, processed meat products, sweet baked goods, and candy can cause chronic inflammation. Restricting or removing these from your diet may help reduce inflammation.
However, this does not mean that you should avoid all foods and drinks that contain pro-inflammatory ingredients in your diet. An anti-inflammatory diet should consist primarily of nutritious, anti-inflammatory whole foods, but you can still enjoy your favorite foods from time to time, even if they are considered “inflammatory.” increase.
Certain foods and drinks are full of health-promoting compounds. reduce inflammationIt contains carotenoids such as beta-carotene, polyphenols such as anthocyanins, minerals such as selenium, the omega-3 fatty acids EPA and DHA, and vitamins C and D.
A diet rich in berries such as blackberries, strawberries and blueberries has been shown to reduce inflammatory markers and help prevent certain health conditions such as heart disease. Berries are an important part of an anti-inflammatory diet because they contain anti-inflammatory substances such as anthocyanins, flavonols, and phenolic acids that have powerful antioxidant and anti-inflammatory properties.
Incorporating anti-inflammatory foods into your diet can help you stay healthy and reduce your risk of inflammatory diseases by reducing inflammation and supporting your body’s antioxidant status.
There are many foods and beverages that contain protective antioxidants and anti-inflammatory compounds.
Adding the following foods to your diet can help reduce inflammation:
- fruit: Berries, apples, oranges, papaya, pomegranates, cherries
- vegetable: Spinach, onions, broccoli, collards, cauliflower, carrots, beets, asparagus, sweet potatoes, peppers
- healthy fats: avocado, olive oil, linseed oil
- Herbs and Spices: parsley, cocoa, ginger, garlic, cinnamon, turmeric, basil, saffron, rosemary
- seafood: Sardines, salmon, trout, clams, oysters, mussels
- Seeds, nuts and nut butters: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts
- Whole Grains: Quinoa, oats, buckwheat
- Legumes: chickpeas, lentils, black beans
- drink: green tea, hibiscus tea, pomegranate juice, tart cherry juice, ginger tea
These foods are just the beginning. There are many other foods and drinks that contain anti-inflammatory substances.
It is best to create an anti-inflammatory diet rich in a variety of anti-inflammatory foods to provide your body with a variety of protective compounds and necessary nutrients such as protein, fiber, vitamins and minerals.
Regular consumption of the following foods and drinks can contribute to chronic inflammation:
- Sweet Foods and Drinks: sodas, cookies, ice cream, energy drinks, candies, sweet cereals
- fast food: French fries, chicken nuggets, fried chicken, cheeseburgers and more.
- Refined grain products: white bread, bagels, crackers
- Packaged and ready-to-eat foods: Potato chips, sugary granola bars, highly processed frozen foods
- Meat products: Lunch meat, bacon, beef jerky
- Foods and oils high in omega-6 fats: canola oil, corn oil, soybean oil, margarine
- Products with high salt content: Canned soups, salty snack foods, salty restaurant and takeout meals
You don’t have to completely eliminate these foods and drinks from your diet, but it’s best to limit them as much as possible. Frequent consumption of inflammatory foods can lead to chronic inflammation.
If you are unaccustomed to eating the anti-inflammatory foods listed above, or if your current diet contains many inflammatory foods, add 1 or 2 anti-inflammatory foods to your daily menu and Try gradually reducing your intake of inflammatory foods. A lot of sugar is added.
Here is an example of a daily anti-inflammatory menu.
breakfast:
- Unsweetened green tea with lemon
- Chia pudding made with cashew milk, served with fresh mixed berries, almond butter, cacao nibs and cinnamon
lunch:
- Carbonated water
- Mediterranean quinoa bowl with pine nuts, arugula, feta cheese, roasted chickpeas, olives and mixed vegetables
snack:
- A protein-packed smoothie made with frozen mixed berries and cherries, unsweetened pea protein powder, and your favorite plant milk
- For extra anti-inflammatory benefits, add a handful of fresh or frozen kale or spinach and a teaspoon of cocoa powder or cinnamon, or half a sliced avocado.
dinner:
- Water infused with mint and lemon
- Pistachio crusted salmon served with baked sweet potatoes and broccoli sautéed in olive oil and garlic
Feel free to experiment with anti-inflammatory foods to create your own healthy diet.
Anyone can benefit from an anti-inflammatory diet.
Following a dietary pattern rich in nutritious foods and limiting foods that cause inflammation is a great way to keep your body healthy and prevent health conditions such as obesity, heart disease, diabetes and certain cancers. One of the best ways.
Additionally, studies have shown that people with inflammatory health conditions such as rheumatoid arthritis benefit greatly from consuming an anti-inflammatory diet, and that these dietary patterns reduce symptoms such as pain and improve overall quality of life. indicates that it may improve the quality of
Consuming an anti-inflammatory diet improves health and reduces inflammation, but there are other factors that contribute to inflammation.
If chronic inflammation is a concern, lifestyle changes such as sitting less, getting enough sleep, managing stress levels, and avoiding toxins such as cigarette smoke are essential.
Transitioning to a healthier, anti-inflammatory diet is a great way to take care of your body, extend your life, and reduce your risk of various health conditions. However, diet alone cannot prevent all illnesses, nor can it replace treatment.
If you have a serious health condition such as cancer or an autoimmune disease, an anti-inflammatory diet alone may not be enough to keep you healthy and manage your symptoms. Also, diet does not replace the medications needed to treat inflammatory diseases.
Whether you have a health condition or not, it’s important to see your doctor regularly so that you can get the best treatment.
If you’re not sure how to start eating healthier, consider talking to a registered dietitian. These will help you create an anti-inflammatory diet tailored to your specific needs.
While short-term inflammation can help protect you during illness or injury, chronic inflammation can be detrimental to your health and increase your risk of many health conditions.
Fortunately, there are ways to reduce inflammation in your body, such as following a nutritious and anti-inflammatory diet.
If you’re interested in moving to a more anti-inflammatory diet, you can incorporate some of the foods listed in this article into your meals and snacks to help meet your specific tastes and health needs. Try creating a healthy diet that fights inflammation. .
