Anti Inflammatory Diet: Definition, Foods To Eat and Not To Eat, Benefits, and How Does It Work – You must hear inflammatory terms, right? Inflammation, is actually a form of resistance of the body to fight the disease. So inflammation is indeed part of the body’s recovery process.
However, some people have health problems where the immune system works improperly. The inflammatory process becomes prolonged or too frequent. Some of the diseases you know are actually chronic inflammation, for example, psoriasis, rheumatoid arthritis, and asthma.
Well, one way to overcome chronic inflammation is to take an anti-inflammatory diet. This diet can help control severe inflammatory conditions. Anti-inflammatory diets generally consist of fruits and vegetables containing omega 3 fatty acids, whole grains, lean proteins, and healthy fats.
Anti-inflammatory diets severely limit processed foods, red meats, and alco**hol. Examples of anti-inflammatory diets are the Mediterranean diet and dash diet. Although it can help relieve and accelerate healing, but this anti-inflammatory diet is not a cure.
What is Anti inflammatory diet?
Some foods contain substances that can trigger or aggravate the symptoms of inflammation. Sweet and processed foods are one of them. But there are also foods that play a role in helping to accelerate healing or relieve inflammatory symptoms.
The anti-inflammatory diet focuses on fresh vegetables and fruits. Food from herbs is a good source of antioxidants. Antioxidants derived from food are molecules in the diet that help eradicate free radicals from the body. Free radicals themselves are a natural result of several body processes, including metabolism.
However, external factors, such as stress and smo**king, can also increase the amount of free radicals in the body. Free radicals can cause cell damage. This damage increases the risk of inflammation and increases the risk of a number of diseases.
The body creates a number of antioxidants that help eradicate these toxic compounds, but antioxidants from food also help eradicate them. Anti-inflammatory diets prioritize the consumption of foods rich in antioxidants rather than foods that increase the production of free radicals.
For example, omega 3 fatty acids contained in fish oil can help reduce levels of inflammatory proteins in the body.
Anti inflammatory diet foods
Anti-inflammatory diets are not like diets with limited meal plans, but are more like guides to eating nutrient dense, unprocessed or minimally processed foods and lots of vegetables, such as the Mediterranean diet or the DASH diet.
Research shows that people with intake of vegetables, fruits, legumes, whole grains, healthy oils, and fish can reduce the risk of inflammatory-related diseases.
The following foods are rich in antioxidants:
- The cherry
- Dark green leafy vegetables (kale, spinach, green mustard)
- Sweet potato
- Nuts (walnuts, hazelnuts, red beans)
- Whole grains (wheat and brown rice)
- Dark chocolate
Foods high in omega-3 fatty acids include:
- Oily fish (salmon, mackerel, sardines and anchovies)
- Omega-3 enriched foods (including eggs and milk).
There is also some evidence to suggest that certain herbs and types of spices such as ginger, turmeric, and garlic can help relieve inflammation.
Learn more about Anti inflammatory foods to lose weight
Foods not to eat on Anti Inflammatory Diet
An anti-inflammatory diet not only means eating more certain foods, but also avoiding certain foods.
The list of foods includes processed meats, sugary drinks, fried foods, white bread, white pasta, vegetable oil, soy oil, gluten. Processed snacks such as crisps, excess alco**hol, and too many carbohydrates should be avoided as well.
Anti inflammatory diet benefits
An anti-inflammatory diet can lower the risk of heart disease, whether overweight or not. This diet is healthy and safe for most people to try.
How does anti inflammatory diet work?
An anti-inflammatory diet increases the amount of antioxidants that can reduce free radicals in the body. Free radicals can damage the body’s cells and increase the risk of certain diseases.