An anti-inflammatory diet can improve your overall health and help you to lose weight in the process. It involves consuming specific foods each day that trigger a hormonal response from the body that can protect you from developing inflammation.. Inflammation in the body is a precursor to many minor and serious diseases, including heart disease, Alzheimer’s disease and cancer. Anti-inflammatory foods tend to be rich in anti-oxidants. Anti-oxidants help rid the body of free radicals which attack healthy body tissues leading to inflammation. Free radicals can be thought of as rust causing chemicals in the blood stream which cause the oxidization of tissues that leads to disease and is major component of the ageing process. The goal of an anti-inflammatory diet is to prevent and reduce inflammation in the body, prevent and treat existing diseases, reduce pain, improve digestion, slow down the ageing process and improve overall health. This article discusses recommended foods to consume on an anti-inflammatory diet, foods you should avoid and the health benefits.
Foods you should eat on an Anti-inflammatory Diet
The best foods to consume on an anti-inflammatory diet are non processed foods. Processed foods tend to be high additives which cause your body to produce more free radicals. Fresh fruit and vegetables are rich sources of anti-oxidants, they are also have a low glycemic index, tend to be high in fiber and help you feel fuller for longer. Foods rich in Omega 3’s are also a good choice such as walnuts, salmon, tuna, flounder, halibut, herrings, sardines, mackerel, flaxseed, flaxseed oil, canola oil, olive oil, soybeans and algae. Omega 3’s naturally decrease inflammation in the body and help lower your risk of developing arthritis, heart disease and cancer. Red wine and red grapes are a rich source of resveratrol. Resveratrol is also a substance that can prevent and treat inflammatory processes. Enjoying a glass or two of red wine a day can provide you with protection. The herbs garlic and turmeric contain bioflavonoids and polyphenols which inhibit free radical production in the body. Ginger is another good choice because it contains chemicals that suppress pro inflammatory molecules in the body. Rosemary and basil also have anti-inflammatory effect. Whole grains are healthy choice too which include wild rice, long grain brown rice, steel cut oats and pearled barley. Breads, cereals and pasta should be rich in whole grains. You can also include palm size servings of lean red meat and poultry. Grass fed beef and free range chickens and eggs are the best choices over commercially raised livestock. Legumes and low fat dairy products should also be included.
Foods you should Avoid on an Anti-inflammatory Diet
You should avoid eating processed foods which includes most unhealthy snack foods, such as crisps, cookies, cakes, pie crusts and crackers. You should avoid saturated fats which includes fatty red meat, dark meat poultry, butter, whole milk, processed meats including hamburgers, sausages hot dogs and high fat cheeses. Trans fats should also be avoided which include margarine, butter, shortening and some frozen meals. Any products that include partially and hydrogenated vegetables oil in their ingredients list should be avoided. Soft drinks, candy, milk chocolate, pasta and instant rice should also not be consumed. Foods containing simple carbohydrates tend to have a high glycemic index and trigger an inflammatory response in the body. Simple carbohydrates you should avoid include white breads, bagels, white rice, corn or rice cereals. Corn oil, sunflower oil and safflower oil should only be consumed in small quantities.
Health Benefits of an Anti-inflammatory Diet
By lowering the inflammatory process in the body, you can expect to be rewarded with much better overall health. Inflammation in the body is part of the immune response which helps the body to fight off infection, prevent further injury and aids in healing. It is an important process in the body that protects us. When too much of it is occurring in the body, this leads to disease. Pain is often the first symptom informing us that something is wrong in the body and it is usually caused by inflammation. By following an anti-inflammatory diet you can expect to profoundly reduce any inflammation in the body, prevent and treat any present inflammatory disease processes, dramatically reduce pain sensations, lose weight because you will be making healthier food choices, improve your energy levels, slow the ageing process and improve your sleep patterns. You will also reduce your risk of being diagnosed with heart disease, cancer, Alzheimer’s disease, arthritis, rheumatoid arthritis, asthma, type 2 diabetes, stroke, inflammatory bowel diseases and chronic pain. An anti-inflammatory diet also helps to treat the symptoms of these chronic disease processes.
In conclusion, an anti-inflammatory diet is one most of us can follow successfully. It is not as restrictive as other diets can be, which leave you feeling hungry, deprived and unable to sustain it. Inflammation is the leading cause of most serious disease processes. Scientific research supports this and is slowly trying to inform the public in general to make healthier food choices. Being forewarned, arms us with knowledge we can use to help us lead healthier lives.
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