Anti-inflammatory Nutrition

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Anti-inflammatory nutrition does not imply a careful calculation of calories, consumption of exotic products or the unusual combination of different ingredients. Rather, it is a healthy diet and should not be seen as just a way to lose weight, although it can be a nice bonus to this diet.

So, our body reacts with inflammation if bacteria or viruses get into it. It is then that leukocytes and various chemical compounds come to the rescue, which help to normalize the condition.

However, if the inflammation becomes chronic, then it can lead to allergies, asthma, arthritis, heart disease, cancer, and premature aging. The danger of this condition lies in the fact that the inflammatory process can pass without symptoms. The risk factors for this are:

- Overweight;

- Unhealthy diet;

- Smoking;

- Diabetes;

- Sedentary way of life;

- Stress;

- Gum disease;

- Chronic infections.

Ingredients of anti-inflammatory nutrition

The principles of anti-inflammatory nutrition are aimed precisely at reducing chronic inflammation. In addition to physical activity, getting enough sleep and reducing stress levels, you need to focus your diet on the following ingredients:

1. Carbohydrates

They should make up half of your diet. This group includes: fresh vegetables, whole grain bread, brown rice, oats, millet, buckwheat and legumes. In this case, fast carbs are inappropriate. You should exclude from your diet white bread, confectionery, refined flour and similar products.

2. Fat

They should make up about 1/3 of your menu. Healthy fats will help you have energy throughout the day and absorb other nutrients more easily.

One of the most important products here is olive oil. You can also add to anti-inflammatory nutrition walnuts, flax seeds, avocados and oily fish. In this case, it is important to maintain a balance between acids of different types, namely to give preference to omega-3 and try to minimize the use of omega-6 fats.

3. Proteins

The remaining 20-30% of your diet should belong to these nutrients. If they are extracted from plant sources, then they will help not only to increase your energy, but also to reduce the risk of developing cancer and heart disease. Good sources of protein are: lentils, beans, nuts, prunes, asparagus, turkey and chicken, white fish, hard cheese, yogurt.

4. Vitamins

You can take them as various food supplements, but it is still best to rely on natural foods in which they are contained in sufficient quantities.

Vitamins C, D and E, selenium, carotenoids, folic acid, calcium must be present in your anti-inflammatory diet. You can saturate your body with phytonutrients from fruits and vegetables, and your body with vitamin D from sunlight.

What products should you include in your anti-inflammatory diet?

1. Dark green vegetables - contain phytonutrients and antioxidants, protect cells from damage, prevent hardening of the arteries and the development of inflammatory processes;

2. Blueberries - these fruits are able to neutralize free radicals. You can add them to oatmeal or yogurt;

3. Tea - the leaves of black and green tea have anti-inflammatory properties;

4. Dairy products - are good for the immune system and help maintain the balance of bacteria in the gut. Yogurt contains probiotics that maintain the level of good bacteria. Similar to these properties have kombucha, kimchi and sauerkraut;

5. Garlic - it can be said that it is a natural antibiotic that has antifungal and antibacterial effect;

6. Ginger - the spice effectively fights chronic inflammation. You can add it to your hot drinks and teas;

7. Turmeric - has excellent anti-inflammatory properties, which are due to the content of polyphenols, which gives turmeric its characteristic yellow color.

It is also useful to add to your diet oregano, pepper, coriander, cloves, cinnamon. Even a small amount of these spices and herbs suppresses inflammatory activity.

At the same time, the following products should be avoided:

- Fried foods;

- Products containing trans fats;

- Sugar (including its substitutes);

- Refined flour;

- Alcohol abuse.

They are absent in the anti-inflammatory diet any strict restrictions. The diet is varied, balanced and healthy, and in addition can be used constantly and does not harm the body in any way. In the long run it will help you avoid many different serious diseases.