6 Facts About Anti-inflammatory Diet
- Sweta Limbachiya
- Aug 3, 2023
- 3 min read
Introduction
Before knowing about inflammation, first, we need to learn about what its actually is, so the very first thing that comes to our mind is redness, soreness and that is exactly right it is a sign of external inflammation.
Inflammation usually occurs as a response to the body's immunity system. Whenever the body has some infection or any foreign bodies attack our body at the cellular level, our body's immune system responds with inflammation. Our inflammatory cells start to rescue our body from foreign bodies.
6 Facts About Anti-inflammatory Diet
1. How it works
So Anti-inflammatory diet is usually recommended for people who are dealing with chronic inflammation,
It is good for athletes, and for people who are into high-intensity workouts.
Things to avoid Anti-inflammatory diet
Food that is rich in omega fatty acid 3 rather than omega fatty acid 6 is preferable. Other than this Eating fruits and vegetables in adequate amounts and avoiding red meat and dairy products. Choosing complex carbohydrates rather than simple ones. Cutting off processed food completely is called the proper anti-inflammatory diet.
Things to add to your diet for an anti-inflammatory diet
People who follow an antiinflammatory diet, eliminate sugar from their diet and add fruits, vegetables, seeds, nuts, and plant oil to their diet.
If you want to read about Gluten-free diet link is below
2. Food to eat
Vegetables: Broccoli, kale Brussels sprout, cabbage, cauliflower.
Fruits: Deeply colored fruits like blueberries, pomegranates, grapes, and cherries.
High Fats fruits: Avacado, olives
Healthy fats: Olive oil/ Avacado oil
Fatty fishes
Nuts
Dark chocolate
Spices
Green tea
Red wine
Food to avoid
Sugary beverages
Refined carbs
Desserts
Processed meat
Certain oils
Alcohol
4. Types of inflammatory diets
Mediterranean diet
Even if you are not familiar with the anti-inflammatory diet, if you are following a Mediterranean diet, it's almost the same as that of an anti-inflammatory diet.
As it emphasizes healthy fats, plant-based foods, veggies, fruits, and whole grains.
Healthy fat, fiber, and antioxidants combat inflammation.
DASH Diet
As DASH diet limits the amount of salt intake, which helps to stop hypertension, which helps to low down the blood pressure level.
MIND Diet
The MIND diet is the intervention of both the Mediterranean diet and the DASH diet.
So it emphasizes eating healthy fats, fiber, plant-based foods, veggies, fruits, and whole grains plus limits on your sodium level as well. It is considered the best diet to follow.
How to start an Anti-inflammatory diet :
Adjust your diet gradually
Embrace the rainbow color fruits and veggies
Commit to DASH DIET, if you want to make it more structure
Opt for whole instead of processed food.
5. Benefits
An anti-inflammatory diet helps to get rid of lot of health issues:
Helps to lower blood pressure.
Boost mental health
Cognitive function
Relive other chronic issues
Heart disorders
Arthritis and joint diseases
Diabetes
Obesity
Allergies
These are one in 6 Facts About Anti-inflammatory Diet
If you want to read about the keto diet link is below
Other healthy tips to add
Once your menu is organized, its time to add other healthy habits to your diet:
Supplements: supplements like fish oil and curcumin you can add to your diet to make it more healthy.
Regular Exercise: You can start doing regular exercise as doing exercise will reduce inflammation.
Sleep: You need to take need enough sleep almost 8 hours of sleep is recommended.
Conclusion
So inflammatory dietary habits will lead to chronic diseases, increase your blood pressure, increase your blood sugar level, and can cause other neurodegenerative responses.
It's good to have an anti-inflammatory diet in your regime to make your health more optimal and structured.
Comments