Healthy Food Choices for an Anti-Inflammatory Diet
The anti-inflammatory diet is one of the dietary patterns that is known to aid in the reduction of the risk of disease that has an association with chronic inflammation. The typical anti-inflammatory diet emphasizes seeds, nuts, lean protein, vegetables, fruits, and healthy fats.
This blog will explore chronic inflammation and how diet may help you potentially reduce inflammatory markers. It lists free food to avoid and eat while offering tips on building a healthy anti-inflammatory diet plan.
What does inflammation mean?
Inflammation is the body’s usual response to injuries, diseases, and infections. In these situations, inflammation is a part of the healing process, subsiding as the acute medical problem resolves.
Chronic inflammation is the type of inflammation that persists for a longer period. It may result in changes at the site of inflammation and elsewhere in the body, leading to various health problems.
There are many reasons why a person may suffer from chronic inflammation. One example is obesity, in which excess fat tissues contribute to the immune and hormonal system changes, creating inflammation affecting the entire body.
Other causes of chronic inflammation are:
- Chronic stress
- Ongoing exposure to toxic substances like industrial chemicals
- Autoimmune diseases like rheumatoid arthritis and lupus
- Chronic infections like hepatitis B or HIV
- Alcohol abuse
Over time, chronic inflammation may increase the risks of diseases like COPD, arthritis, cancer, diabetes, and heart disease. Though these diseases may happen without chronic inflammation, severe chronic inflammation may lead them to develop ten or more years earlier than they would usually expect.
Benefits of an Anti-Inflammatory Diet
Specific foods are known to contribute to inflammation in the body. The top example is red meat which has a lot of saturated fat. These fats are one of the substances, along with refined sugar and trans fat, that result in specific immune cells releasing the inflammatory proteins in the bloodstream.
Other foods do not trigger the effect, and it may reduce inflammation in a few cases. It includes foods rich in substances known as antioxidants. These antioxidants fight chemicals known as free radicals that lead to long-term damage to cells and increase inflammation.
Foods to Consume
As per the research, you should eat a lot of nuts, fruits, vegetables, seeds, fish, and healthy oils that have a reduced risk of inflammation-related diseases. Substances in specific foods, especially omega-3 fatty acids, and antioxidants, may also have anti-inflammatory effects.
Foods high in antioxidants are:
- Whole grains
- Sweet potatoes
- Nuts (like hazelnuts, pecans, almonds, and walnuts)
- Dark green leafy vegetables (like collard greens, spinach, kale)
- Dark chocolate (at least 70% cocoa)
- Berries (like blackberries, raspberries, and blueberries)
- Beans (like black beans, pinto beans, and red beans)
Omega-3 fatty acids are known as good fats that help protect against arthritis, cancer, heart disease, and other conditions.
Foods high in omega-3 fatty acids are:
- Omega-3 fortified foods (including milk and eggs)
- Oily fish (such as anchovies, sardines, mackerel, herring, and salmon)
Evidence suggests that specific spices and herbs like garlic, turmeric, and ginger may help alleviate inflammation.
Foods to Avoid
Foods that increase inflammation include things high in omega-6 fatty acids. Although these fats are essential to metabolism, brain function, and bone health, consuming too many omega-6 fatty acids may lead to inflammation.
Foods high in omega-6 fatty acids are:
- High-fat dairy products (such as ice cream, butter, cheese, and milk)
If you want to control inflammation, balancing omega-6 fatty acids with your omega-3 fatty acids is essential.
Foods with a high glycemic index (GI) may also increase inflammation. These foods, like refined grains and sugar, raise your blood glucose (sugar) levels too quickly and too much.
If you want to help rein in inflammation, avoid processed foods, desserts, white bread, and sugary drinks. Instead, eat low-GI foods like leafy greens, whole grains, fish, chicken, and non-starchy vegetables.
An anti-inflammatory diet is a person’s diet to reduce the risks of specific diseases like cancer, COPD, arthritis, and heart disease. It involves eating food rich in antioxidants and omega-3 fatty acids that can help reduce inflammation while limiting food that may increase inflammation, like high-glycemic-index foods and those rich in omega-6 fatty acids.
If your doctor prescribes you anti-inflammatory medications, you can download WiseRx today!
1. What are the anti-inflammatory foods for arthritis?
A Mediterranean diet may help curb the inflammation due to arthritis. Olive oil, vegetables, fruits, beans, nuts, and fish are all beneficial to maintain healthy joints.
2. Are eggs anti-inflammatory food?
Yes, eggs are known as a source of Vitamin D, which has anti-inflammatory effects. They are also known as a great source of B vitamins and proteins.