Certain foods and health conditions can cause inflammation. But the foods we eat and don’t eat can soothe and even prevent this inflammation. Anti-Inflammatory Nutrition You can handle this situation.
Who is the anti-inflammatory diet for?
Everyone’s inflammation triggers are different, so there are several reasons why you might experience inflammation.
Those with chronic diseases
If you live with a chronic disease, you may also live with chronic inflammation. Conditions associated with inflammation include:
- Crohn’s disease.
- Heart disease.
- Irritable Bowel Syndrome.
- Multiple sclerosis.
- Rheumatic inflammation of the joints.
- Type 1 diabetes.
- ulcerative colitis.
Those with food intolerance
Even if you don’t have a chronic disease, you can get inflammation when you eat foods you’re sensitive to. When you have an immune response to a food, your antibodies rise, which can cause inflammation. Your body basically perceives this food as a foreign body and begins to fight it.
Keep in mind that all processed foods can cause internal inflammation, even if you don’t have any physical signs of inflammation. Therefore, keep them to a minimum, even if you do not have much sensitivity.
An anti-inflammatory diet should include the following foods:
- Olive oil
- Green leafy vegetables such as spinach, collard greens and collards
- Nuts such as almonds and walnuts
- Fatty fish such as salmon, mackerel, tuna, and sardines
- Fruits such as strawberries, blueberries, cherries and oranges
List of anti-inflammatory diets
- Omelette (3 eggs, 1 cup mushrooms and 1 cup cabbage cooked in 1 teaspoon coconut or olive oil and served)
- 1 cup cherry tomatoes, 1 cup green tea
- Salad with lots of greens with 1 teaspoon of olive oil and vinegar, next to grilled salmon
- Add 4 tablespoons of kefir, 1 cup of raspberries and 2-3 walnuts.
- 1 cup green tea
- Quarter avocado (mashed with lemon juice) + paprika
- Chicken curry, boiled/steamed sweet potatoes, cauliflower and broccoli
How to make an anti-inflammatory diet?
The foods you eat (and avoid) can help calm or even prevent inflammation by suppressing your body’s inflammatory response. But since inflammation triggers are different for everyone, there is no one-size-fits-all anti-inflammatory diet.
The term “anti-inflammatory diet” refers to a general style of eating, not a specific diet. However, there are some guidelines to follow to reduce the chance of inflammation.
Limit processed foods
The first key to minimizing inflammation is avoiding the foods that cause it. An anti-inflammatory diet is a diet that includes foods that are minimally processed.
Fine, What foods cause inflammation?? At work foods that cause inflammation in the body…
- Commercial bakery productsprepackaged desserts, desserts such as ice cream and fudge.
- Like potato chips and popcorn in the microwave snacks.
- Including bacon, sausage, salami, sausage processed meat.
- Including soda and sports drinks sweet drinks.
- Like fried chicken and french fries fried food.
Focus on Whole Foods
When you cut through the processed material, what is left? All products, of course! A whole food is a one-component food, a whole being: an apple, an orange, a cucumber. Besides fruits and vegetables, other examples include:
- Brown or wild rice.
- Chicken/turkey breast.
- Fish (especially oily fish such as salmon, tuna, herring, or mackerel).
- Legumes such as dried beans and peas.
- Nuts and seeds.
Try a diet proven to reduce inflammation
Again, there is no universal anti-inflammatory diet. But two eating styles have been shown to help: the Mediterranean diet and the DASH diet.
Studies show that these diets are successful in reducing inflammation as well as lowering cholesterol, weight, blood pressure, and blood sugar.
Considered the healthiest of diets, the Mediterranean diet is popular among people living along the Mediterranean coast. The mainstay of this diet is fish, which is rich in omega-3 fatty acids, which have been shown to reduce inflammation.
The Mediterranean diet has been proven to be anti-inflammatory as it focuses on whole foods and omega-3 fatty acids. It also eliminates processed oils such as cottonseed and soybean oil found in many highly processed foods.
DASH, which stands for Dietary Approaches to Stop Hypertension, is a diet designed to reduce high blood pressure. This diet has been shown to reduce inflammation, possibly because it lowers blood pressure and promotes weight loss. Remember that both high blood pressure and obesity are linked to inflammation.
Like the Mediterranean diet, the DASH diet focuses on whole foods and limits protein, sweets, and processed foods. But DASH contains slightly more dairy and does not advertise fish or extra virgin olive oil.
Try an elimination diet if necessary
If you’re still experiencing signs of inflammation despite cutting out processed foods, you may need to go even further.
Finding the right anti-inflammatory diet for you is a matter of tweaking and finding foods that cause inflammation. The best way to start is to try an elimination diet and gradually reduce potential trigger foods one at a time.
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