An anti-inflammatory diet aims at reducing or preventing low-grade inflammation. Inflammation happens naturally in the body after an injury to protect a person from tissue damage, pain, swelling and infections. When it persists, it becomes harmful and can have a lasting impact on one's well being. The diet contains fruits, vegetables, healthy fats, nuts, whole grains and lean protein, which improve a person's immune system. In doing so, an anti-inflammatory diet influences control mechanisms managing the inflammatory process and also stabilizes blood sugar.
For the diet to be effective, a person should consider factors such as their commitment to stick with it, the effects of the diet, and the complicated nature of inflammation. An anti-inflammatory diet alone will only ease symptoms for those with long-term inflammatory conditions. Anti-inflammatory foods contain phytochemicals, fiber, and oxidants which boost healthy bacteria growth. The bacteria produce fatty acids to lower inflammation.
An anti-inflammatory diet helps strengthen a person's immune system, effectively fighting off viruses and bacteria. Also, the diet reduces some of the effects of allergies, cancer, asthma, Alzheimer's disease, and stroke by lowering C-reactive protein levels in the body. The diet also affects illnesses including:
Another benefit of the anti-inflammatory diet is that it increases a person's energy levels. The diet limits excessive sugar, which usually leads to an energy crash. When someone consumes whole grains instead, the body absorbs them much slower, therefore releasing energy throughout the day, ensuring there’s no serious dips.
Moreover, foods rich in antioxidants aid in weight loss. People who follow an anti-inflammatory Mediterranean meal plan lose more weight compared to those on a low-fat diet because the diet boosts one's metabolism while still offering healthy nutritious food.
Berries lower inflammation and are antioxidant-dense. People who consume high amounts of berries, especially strawberries and blueberries, have shown some signs of delayed cognitive aging in older women. The berries boost people's thinking and memory capacity!
People should eat foods rich in anti-inflammatory properties. An example is berries, such as blueberries, raspberries, strawberries, and blackberries. They have antioxidants. Also, the berries' pigment gives them color and reduces inflammation.
In addition, avocados are great for inflammation reduction. They contain magnesium, fiber, monounsaturated fats, and potassium. The mixture of tocopherols, polyphenols and other ingredients in avocados function as antioxidants.
Fatty fish, such as salmon, herring, anchovies, and sardines, provide the body with proteins and omega-3 fatty acids, including DHA and EPA. The two minimize inflammation, which lowers the risk of kidney disease, diabetes, and heart disease. People taking DHA or EPA supplements also have lower C-reactive protein levels, which is an inflammatory marker.
Moreover, turmeric lowers inflammation related to diseases, including diabetes and arthritis. It contains curcumin which, when mixed with piperine in black pepper, decreases C-reactive protein levels. Sweet potatoes and other orange-colored vegetables are mineral, fiber and vitamin dense. The vitamins include vitamin K, A, B complex and C. Olive oil is very healthy and monounsaturated. It contains oleocanthal, which has the strength of anti-inflammatory medications and reduces the risk of brain cancer and heart disease. Olive oils have polyphenols that function as antioxidants, protecting body cells and lowering cholesterol.
Green leafy vegetables are also a great source of anti-inflammatory properties. Spinach contains several anti-inflammatory substances, so it works for an anti-inflammatory diet. Other green leafy vegetables include Swiss chard and kale. Kale has several substances which reduce the risk of developing illnesses like macular degeneration, cataracts, and atherosclerosis. Don’t forget tomatoes. Tomatoes have potassium, vitamin C and lycopene, which provide anti-inflammatory benefits. When cooked in olive oil, tomatoes maximize the lycopene levels the body absorbs.
Nuts such as walnuts and almonds also reduce inflammation because they contain vitamin 3, sterols, protein, manganese, and healthy fats. Other foods great for an anti-inflammatory diet include:
