Anti-Inflammatory Diet: The Best Foods for Body Health

In chronic inflammation, the immune system is constantly producing chemicals that are needed to fight off pathogens such as viruses and bacteria. Various lifestyle factors (for example, constant stress and physical inactivity) can contribute to the course of chronic inflammatory processes in the body in the absence of foreign microorganisms that need to be fought. Since nutrition plays an important role in inflammatory processes, an anti-inflammatory diet, developed on the basis of currently available research, is aimed at normalizing the state of the body and preventing the development of the following diseases and pathologies: allergic reactions, Alzheimer's disease, asthma, cancer, diabetes, heart disease , inflammatory bowel disease,

What is an anti-inflammatory diet and how is it useful?

Anti-Inflammatory Diet – a nutrition plan designed to suppress chronic inflammation.

While the effect of an anti-inflammatory diet has not been adequately studied in clinical trials, the available research suggests that this diet may help reduce levels of some inflammatory markers (such as C-reactive protein). Also, an anti-inflammatory diet helps control inflammation-related chronic diseases – diabetes, obesity, metabolic syndrome.

Anti-Inflammatory Diet – a nutrition plan designed to suppress chronic inflammation.

Foods that form the basis of an anti-inflammatory diet

Studies show that people who eat more vegetables, fruits, whole grains, nuts and seeds, healthy oils, and fish are less likely to suffer from inflammation-related diseases. In addition, the substances rich in some of the above foods, i.e.

antioxidants and omega-3 fatty acids, have an anti-inflammatory effect.

Rich in antioxidants:

berries (blueberries, strawberries, bilberries, cherries);
apples;
artichokes;
dark green leafy vegetables;
sweet potato;
broccoli;
nuts;
beans;
whole grains;
dark chocolate.

"Champions" by omega-3 fatty acids content:

oily fish (herring, salmon, sardine, tuna);
flax seeds;
walnuts.

Some popular spices and seasonings (ginger, turmeric, garlic) also have

anti-inflammatory properties.

Foods to limit on an anti-inflammatory diet

Omega-6 fatty acids help increase the production of inflammatory chemicals in the body, but they also help maintain bone and brain health and regulate metabolism. Therefore, the complete exclusion from the diet of products containing these substances is not recommended. Main – maintain an optimal

balance of omega-3 and -6 acids.

Foods high in omega-6s:

meat;
dairy products;
margarine;
vegetable oils (sunflower, soybean, peanut, corn).

The basis of the anti-inflammatory diet – foods rich in antioxidants and omega-3 fatty acids. 

Additionally, studies show that eating large amounts of processed grains (such as white bread, etc.) can increase inflammation.

How to Follow an Anti-Inflammatory Diet: General Recommendations

Adhering to an anti-inflammatory diet is easy, all you have to do is increase the healthy foods and reduce the unhealthy foods. To do this, try:

eat 5–9 antioxidant-rich fruits and vegetables every day;
eat more omega-3 fatty acids than omega-6 fatty acids;
eat less red and fatty meat, preferring poultry, fish, legumes;
opt for olive oil;
snack on nuts and fresh fruit/vegetables throughout the day;
replace regular bread with whole grains;
use less salt and more healthy anti-inflammatory spices – garlic, ginger, turmeric.

Read also:

The enemy is inside you – signs of a chronic inflammatory process in the body

Chronic inflammation – an extremely unfavorable condition for the body, which is associated with various diseases. An anti-inflammatory diet will be useful for every person as a prevention of many health problems, however, estet-portal.com strongly recommends that people with pre-existing disorders in the body work choose a diet together with their doctor.