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What is an anti -inflammatory diet?



Every day, your immune system protects you from things that could disturb your body’s homeostasis such as stress, infection, pathogens, irritants or damaged cells. It focuses on removing these things and then initiated the healing process. But sometimes this reaction of the immune system can cause inflammation.

There are two types of inflammation acute (short-term) and chronic (long-term). Acute inflammation is the helpful way, while chronic inflammation that has been taking place for months or years can lead to further damage and other diseases.

It is estimated that almost 60% of the Americans live with at least one chronic inflammatory disease and three out of five people worldwide due to chronic inflammatory diseases such as stroke, chronic respiratory diseases, heart disease, cancer, obesity and diabetes die.

While chronic inflammation is a serious health problem and can lead to major chronic diseases, the way you eat, change this trajectory and have a positive effect, which contributes to preventing further health problems. The nutrients in the food they eat influence inflammation.

What is the anti -inflammatory diet?

The anti-inflammatory diet is rich in nutrients, including vitamin C, omega-3 fatty acids, antioxidants and polyphenols, everything has been shown that they reduce inflammation. However, there is no specific anti -inflammatory diet. Instead, each iteration includes the same core principles, including:

  • Concentrate on fruit and vegetables.
  • Exchange saturated fats for healthy fats such as nuts, avocado and olive oil.
  • Choose whole grains, legumes and high -fiber carbohydrates such as quinoa, potatoes, oats, brown rice, lentils and whole grain pasta.
  • Concentrate on lean meat and fish.
  • Avoid fried food; Try to bake, fry, dampen or saut.

You may have already made versions of the anti -inflammatory diet without knowing it. The Mediterranean diet has so far been one of the most frequently examined anti -inflammatory diets and it has been shown that it reduces the incidence of chronic diseases and mortality.

Other anti-inflammatory diets are the Dash diet (dietary approaches to termination high blood pressure), a traditional (Japanese) diet in Okinawan, a traditional Mexican diet and the Nordic diet. Each of these diets focuses on the consumption of legumes and other whole grain products, lean meat and fish, olive oil and other healthy oils as well as a wealth of fruit and vegetables.

Advantages of anti -inflammatory diet

Certain nutrients in our foods have anti -inflammatory properties that could help reduce or prevent chronic inflammation and to promote healthy aging. Since chronic inflammation plays an important role in the development and beginning of chronic diseases, the anti-inflammatory diet could prevent the associated health states, including cardiovascular diseases, stroke, high blood pressure, obesity and type 2 diabetes. Here are some of the advantages of anti -inflammatory diet.

  • Improves heart health. After an anti-inflammatory diet, heart health can improve by reducing blood pressure and improving the ratio of HDL cholesterol and LDL cholesterol cholesterol.
  • Stabilizes blood sugar. Inhibitory foods are rich in fiber, which slows down the glucose absorption into the blood and contributes to promoting a more stable blood sugar curve.
  • Enables the immune system to work efficiently. If you suffer from chronic inflammation, it is difficult for your immune system to combat incoming threats such as cold or flu. This means that it is easier for you to get sick. However, the anti -inflammatory diet helps to reduce inflammation and oxidative stress and ultimately strengthen your immune system.
  • Improves brain health. Studies suggest that a diet that is rich in inflammatory food increases the risk of depression and other mood disorders. During anti -inflammatory diets such as the Mediterranean diet are associated with reduced incidence and prevalence of depression.

Food for eating on the anti -inflammatory diet

A balanced diet that is filled with whole grains, fruit, vegetables, nuts, lean protein, fat fishing and antioxidant -rich herbs and spices can help to manage the inflammation and to promote general health and well -being. The nutrient-named omega-3 fatty acids, antioxidant polyphenols and fiber sausages contained in these foods shown that they reduce inflammation.

Omega-3 fatty acids

Foods that are rich in omega-3 fatty acids that involve their diet are:

  • Fatfish (such as salmon, tuna, herring and mackerel)
  • Nuts and seeds (such as walnuts, linseed and chia seeds)
  • Plant oils (olive oil, linseed oil, rapeseed oil, avocado oil)
  • Egg
  • avocado

Antioxidant -rich foods

Some antioxidant-rich foods that involve their diet are:

  • Apples
  • Dark chocolate made with 70-80% cocoa
  • Coffee
  • Strawberries
  • grapes
  • Beet
  • Turmeric and curcumin
  • Ginger
  • Tomato
  • Algae
  • coriander
  • Beans and legumes
  • Orang
  • Plum
  • Plum
  • Blueberries
  • broccoli
  • Lemon
  • Black or green tea

Fiber fibers

The fiber -rich foods include their diet:

  • fruit and vegetables
  • Bean
  • avocado
  • Nuts and seeds
  • Whole grain products (oatmeal, barley, buckwheat, rye, oatbrane)
  • White potato and sweet potato with skin
  • Quinoa
  • Whole grain bread and grain
  • Whole grain pasta
  • rice

Food to limit the anti -inflammatory diet

While we generally support most food in moderation, there are some foods to limit the anti -inflammatory diet. Studies indicate that food with high trans and saturated fats have the greatest potential to promote inflammation. However, more research is required to fully understand the relationship.

Trans fat and saturated fats

Foods that are high in trans- and saturated fats include:

  • Cake
  • Cookies
  • cracker
  • margarine
  • Fried foods
  • Potato chips
  • Popcorn buttered
  • Shortening
  • Cheese
  • butter
  • Red meat
  • Fat -rich dairy products

Other foods

Other foods that can avoid anti -inflammatory diet are:

  • alcohol
  • Highly processed food (packaged meals, snacks food)
  • Sugary foods (sweets, sweets, pastries)
  • Suitable drinks (soda and other sugary drinks)
  • Refined carbohydrates (white bread, sugar -containing muesli and snacks)

Sample of one -day anti -inflammatory meal plan

Here you will find a sample of one -day anti -inflammatory nutrition plan.

Breakfast

  • 1/3 cup of oatmeal, which is cooked in 1/2 cup of low -fat milk or milk alternative of choice and is covered with 1 teaspoon of ground flax flour
  • 1/4 cup of blueberries
  • 1 ounce walnuts
  • Serve 1 green tea

Nutrition: 365 calories, 13 grams of protein, 35 grams of carbohydrates, 6 grams of fiber and 21 grams of fat

snack

  • 1 (5.3-ounce) container lowfat plain Greek yoghurt
  • 1/4 teaspoon of cinnamon
  • 1/4 cup of grain muesli
  • 1 cup of strawberries seasoned

Diet: 202 calories, 18 grams of protein, 30 grams of carbohydrates, 9 grams of fiber and 4 grams of fat

Lunch

  • 3 ounces grilled chicken breast
  • 1/2 cup of lenses
  • 1/2 cup of wild rice
  • Large green salad with 1 tablespoon of olive oil and pressed lemon juice

Nutrition: 471 calories, 40 grams of protein, 40 grams of carbohydrates, 10 grams of fiber and 18 grams of fat

snack

  • 1 medium pepper, cut
  • 1 cup prepared Edamame

Nutrition: 213 calories, 18 grams of protein, 21 grams of carbohydrates, 9 grams of fiber and 8 grams of fat

Dinner

  • 6 ounces grilled or baked salmon
  • 1 cup of cooked quinoa (cooked in broth for additional taste)
  • 5 large asparagus spears, grilled or steamed

Nutrition: 551 calories, 54 grams of protein, 43 grams of carbohydrates, 10 grams of fiber and 17 grams of fat

Total daily total: 1,802 calories, 142 grams of protein, 169 grams of carbohydrates, 44 grams of fiber and 69 grams of fat

Tips for anti -inflammatory diet

The anti -inflammatory diet should be fairly easy to implement. However, more preparation and cooking may be required than you are used to. But here are a few tips that help you make changes without it feeling like a annoying duty:

  • Concentrate on a variety of food. Take a look at seasonal food to change things a little.
  • Effort 3 to 6 ounces of fish two to four times a week. Also count canned fish.
  • Add berries to your daily menu. Berries are excellent additions to yogurt, muesli, smoothies, muffins, pancakes or simply alone.
  • Select your refined colleagues with high carbohydrates. Read labels to ensure that they contain a good part of the fiber. Search for 3 to 5 grams of fiber per serving.
  • Concentrate on portions. Use the third -party rule. Save 1/2 of your plate for fruit and vegetables, 1/4 for protein and 1/4 for carbohydrates.
  • Limit alcohol. Fancy more than one or two portions of alcohol per week. One serving is 12 ounces of beer, 5 ounces of wine or 1.5 ounces schnapps.
  • Avoid additional sugar, but not all sugar. Read food labels and limit food that contains additional sugar.

No food or food group is responsible for chronic inflammation. An overall bad nutrition and other lifestyle factors, such as: The anti -inflammatory diet is intended to reduce the contribution of your diet and at the same time reduce and prevent inflammation.

Due to the limitation of fatty foods, alcohol, sugar -containing foods, certain drinks and highly processed foods and the food, more foods that contribute to this.

Before the start of a new nutritional program, talk to a health service provider like a registered nutritionist to determine whether the anti -inflammatory diet is the right option.