Syeda Kiran Zahra Hussain, Certified Holistic NutritionTherapist, SNHS, UK, Certified Health Coach, IIN, US, helps us understand this diet by listing down a few tips.
Benefits of the Anti-Inflammatory Diet # 1:
In chronic inflammation, the immune system constantly releases chemicals that are typically responsible for fighting harmful substances such as bacteria and viruses. Often due to lifestyle factors such as lack of exercise and stress, serious inflammations can develop even when there are no external invaders to combat.
Benefits of an Anti-Inflammatory Diet # 2:
Since nutrition can influence inflammation, the anti-inflammatory diet is believed to curb chronic inflammation and help treat or prevent the following conditions:
- Stroke
- Irritable bowel syndrome
- Inflammatory bowel disease ( like Crohn's disease and ulcerative colitis)
- Heart disease
- Diabetes
- Cancer
- Asthma
- Alzheimer's disease
- Allergies
Foods to Include in an Anti-Inflammatory Diet
Research suggests that individuals with a high intake of seeds, nuts, whole-grains, fruits, vegetables, fish and healthy oils may have lowered their risk of developing inflammation related diseases. In addition, substances found in some foods (like omega-3 fatty acids and antioxidants) appear to have anti-inflammatory effects.
Foods to Include in an Anti-Inflammatory Diet # 1: Antioxidants
- Dark chocolate
- Cherries
- Whole-grains (especially oats)
- Beans ( like red beans, pinto beans, and black beans)
- Nuts (like almonds, pistachios and pecans)
- Broccoli
- Sweet potatoes
- Dark green leafy vegetables (like spinach, kale, and collard greens)
- Artichokes
- Apples
- Berries (blueberries, blackberries and strawberries)
Foods to Include in an Anti-Inflammatory Diet # 2: Omega-3 fatty acids
- Omega-3 fortified foods (including milk and eggs)
- Walnuts
- Flaxseed
- Oily fish (like salmon, herring, mackerel, sardines and tuna)
Foods to Include in an Anti-Inflammatory Diet # 2: Omega-3 fatty acids
- Omega-3 fortified foods (including milk and eggs)
- Walnuts
- Flaxseed
- Oily fish (like salmon, herring, mackerel, sardines and tuna)
Foods to Include in an Anti-Inflammatory Diet # 3:
There is also some evidence that some culinary herbs (like garlic, ginger, and turmeric) can help alleviate inflammation.
Foods to Avoid in an Anti-inflammatory Diet
Omega-6 fatty acids (a type of essential fatty acid present in a wide range of foods) are believed to increase the body's production of inflammatory chemicals. We can't ignore the fact that omega-6 fatty acids promote brain function, regulate metabolism and maintain bone health, so, you should not completely eliminate them from your diet. However, it is vital to balance your intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation in check.
Foods to Avoid in an Anti-inflammatory Diet # 1: Omega-6 fatty acids
- Vegetable oils (such as cottonseed, soybean, corn, safflower and peanut oil)
- Margarine
- Dairy products (such as ice-cream, butter, cheese and milk)
- Meat
Foods to Avoid in an Anti-inflammatory Diet # 2:
In addition, various research shows that a high intake of refined grains (like those present in processed foods and white bread) can also increase your inflammation risk.
Merits of an Anti-Inflammatory Diet
Although the health benefits of an anti-inflammatory diet have not yet been disclosed widely in clinical trials. There are studies that have been conducted for the same. However, present research shows that by following an anti-inflammatory diet, it may help reduce levels of certain inflammatory markers (like C-reactive protein). Furthermore, there is some evidence that the anti-inflammatory diet may aid to manage serious inflammation-related conditions such as obesity and metabolic syndrome.
Tips for following an Anti-Inflammatory Diet # 1:
Instead of salt, choose anti-inflammatory herbs like ginger, garlic and turmeric. These will not only add flavour to your food, but also reduce your risk of inflammation related diseases.
Instead of salt, choose anti-inflammatory herbs like ginger, garlic and turmeric. These will not only add flavour to your food, but also reduce your risk of inflammation related diseases.
Tips for Following an Anti-Inflammatory Diet # 2:
Instead of choosing refined grains, opt for fibre-rich whole grains such as whole-grain pasta, bread, brown rice, quinoa and oats.
Replace red meat with healthier protein sources like beans, lentils, soy, fish and lean poultry.
Tips for Following an Anti-Inflammatory Diet # 4:
Balance your intake of foods rich in omega-6 fatty acids with foods high in omega-3 fatty acids. Omega-3 fatty acids is good for health, thus, include foods like walnuts, flaxseed, and oily fish such as herring, mackerel, tuna and salmon in your diet.
Tips for Following an Anti-Inflammatory Diet # 5:
Eat five to nine servings of antioxidant-rich vegetables and fruits each day.
Tips for Following an Anti-Inflammatory Diet # 6:
Choose healthy fats present in nuts, seeds and olive oil, over margarine and vegetable oils.
