Are you more fatigued or sore lately than usual? Following an anti-inflammatory diet can help you feel better. And is that inflammation may be the cause of the problem.
The anti-inflammatory diet also helps you eat betteras it is made up of a series of healthy eating habits. They assure you of many beneficial nutrients while keeping those that can be harmful, such as trans fats, at bay. Find out what it is and how to put it into practice.
What is an anti-inflammatory diet?
As its name suggests, this type of diet is a meal plan that includes foods with anti-inflammatory properties. Foods with these properties are thought to reduce the risk of developing many diseases.
There are plenty of reasons to give your diet an anti-inflammatory twist. And it is that persistent inflammation would be behind many diseases. Research has linked this problem to cancer, diabetes and Alzheimer's, as well as heart disease.
Who are anti-inflammatory diets for?
These meal plans are especially recommended for those who suffer from diseases that cause inflammation, such as rheumatoid arthritis. Making changes to the diet does not eliminate the inflammatory problem, but it is believed that it can alleviate its symptoms, either by reducing the number of flare-ups or decreasing the level of pain.
However, it is not necessary to suffer from chronic inflammation to follow it, but rather the anti-inflammatory diet is suitable for everyone. And it is considered a highly healthy food option.
Allowed foods
Basically, anti-inflammatory diets propose to eat whole foods instead of processed foods. But let's see in detail all the foods that are allowed and which ones are advised to avoid.
Fruits and vegetables
Most foods should belong to these two groups. Bet on the widest variety of colors possible. Some examples are oranges, tomatoes, and green leafy vegetables like spinach or kale.
Healthy fats
Are included healthy fats like olive oil, avocado, walnuts, or chia seeds. It should be noted that it is necessary to control the amounts of these foods due to their calories. For example, nuts have numerous benefits, but the limit is a handful per day. Otherwise, fat and calories accumulate, increasing the risk of being overweight.
Fish
Anti-inflammatory diets typically include fish at least twice a week. Salmon, tuna, and sardines are among the best fish for this purpose. The reason is that they are rich in omega 3 fatty acids, which fight inflammation.
Whole grains
Refined cereals are replaced by whole grains, which, in addition to being more nutritious, can help with inflammation. For example, rice and whole grain breads are eaten instead of white. For its part, oatmeal is a great breakfast food.
Vegetables
They are one of the mainstays of most healthy diets, and anti-inflammatory is no exception. The reason is that are packed with fiber and anti-inflammatory substances.
Berries
Raspberries, blackberries, or blueberries help fight inflammation. The secret is in the substance that gives them their colors.
Beverages
When it comes to drinks, white tea and green tea are worth noting. A couple of cups a day could fight inflammation thanks to its polyphenols. Red wine is also considered beneficial in small amounts.
Spices
Turmeric, ginger, cinnamon, and cayenne They are among the spices with anti-inflammatory properties. Garlic would also help fight inflammation.
Dark chocolate
Due to the anti-inflammatory effects of cocoa, dark chocolate is allowed (in moderation).
Foods to avoid
Since they can cause the opposite effect than the previous ones (they are associated with an increase in inflammation), anti-inflammatory diets do not allow you to eat the following foods:
Greasy meals
Trans fats raise LDL or bad cholesterol, causing inflammation. They are found in foods such as industrial pastries or French fries. Look for them on labels under the name hydrogenated oils. Saturated fats, present in foods such as red and processed meats or pizza, should also be limited.
On the other hand, overusing fried foods leads to overweight and obesity, as well as increased inflammation. Avoid it by using less oil to cook your food. Prepare them grilled, baked or steamed. When it comes to dairy fat, it is betting on 0 percent varieties.
Processed and sugary foods
In anti-inflammatory diets it is advised to avoid anything highly processed or sugary. Abusing them increases the risk of being overweight and high levels of sugar and cholesterol in the blood. And all of these problems are related to inflammation. Soft drinks and sweet drinks in general are an example.