What is an anti -inflammatory diet?

Every day, your immune system protects from things that can bother homeostasis from your body, such as stress, infection, pathogens, irritants or damaged cells. It focuses on removing those things and then begins the healing process. But sometimes, this response from the immune system can cause inflammation.

There are two types of inflammation: go (short -term) and chronic (long -term). Acute inflammation is the useful type, while chronic inflammation that continues for months or years can cause damage and other diseases.

It is estimated that almost 60% of Americans live with at least one chronic inflammatory condition and three of five people around the world die due to chronic inflammatory diseases such as stroke, chronic respiratory diseases, heart disordersCancer, obesity and diabetes.

Although chronic inflammation is a serious concern for health and can lead to great chronic conditions, how to eat it can change that trajectory and have a positive impact, helping to prevent more health problems. Here’s how the nutrients of the foods you eat inflammation.

What is the anti -inflammatory diet?

The anti-inflammatory diet is rich in nutrients, including vitamin C, omega-3 fatty acids, antioxidants and Polyphenols–Taros of which they have shown that they reduce inflammation. However, there is no specific anti -inflammatory diet. On the contrary, each iteration covers the same fundamental principles, which include:

• Focus on fruits and vegetables.
• Change saturated fats for healthy fats such as nuts, avocado and olive oil.
• Choose integral grains, vegetables and high fiber carbohydrates such as quinoa, potatoes, oats, integral rice, lentils and grain paste.
• Focus on magicians and fish.
• Avoid fries; Try to cook, ruin, steam or jump.

You may have already found versions of the anti -inflammatory diet without knowing it. It Mediterranean diet It is one of the most studied anti -inflammatory diets to date and has been shown to reduce the incidence of diseases and chronic mortality.

Other anti -inflammatory diets include the Script diet (Dietary approaches to stop hypertension), a traditional Okinawan (Japanese) diet, a traditional Mexican diet and the Nordic diet. Each of these diets focuses on the consumption of vegetables and other integral grains, lean meat and fish, olive oil and other healthy oils and abundance of fruits and vegetables.

Benefits of the anti -inflammatory diet

Some nutrients of our foods have anti -inflammatory properties that can help reduce or prevent chronic inflammation and promote healthy aging. Because chronic inflammation plays a fundamental role in the development and in the beginning of chronic diseases, the anti -inflammatory diet could prevent health conditions related to it, including cardiovascular disease, dumping, hypertension, obesity and type 2 diabetes. Here are some of the benefits of the anti -inflammatory diet.

• Improves heart health. After an anti -inflammatory diet you can improve heart health by reducing blood pressure and improving the HDL (good) cholesterol relationship and LDL (bad) cholesterol.
• Stabilizes blood sugar. Anti -inflammatory foods are rich in dietary fiber, which slows blood glucose absorption, helping to promote a more stable blood sugar curve.
• It allows the immune system to work efficiently. When you suffer from chronic inflammation, it is difficult for your immune system to fight incoming threats such as cold or flu. This means it is easier than you are sick. But, the anti -inflammatory diet helps reduce inflammation and oxidative stress, in the end strengthening your immune system.
• Improve brain health. Research suggests a diet rich in inflammatory foods increases the risk of depression and other mood disorders. While anti -inflammatory diets such as the Mediterranean diet are associated with a reduced incidence and prevalence of depression.

Food to eat in the anti -inflammatory diet

A. balanced diet packed with integral grains, fruits, vegetables, nuts, lean protein, Fatty fishAnd antioxidant -rich herbs and condiments can help manage inflammation and promote health and well -being in general. The nutrients found in these foods, especially omega-3 fatty acids, antioxidant polyifenools and dietary fiber, have shown it to reduce inflammation.

Omega-3 fatty acids

Foods rich in Omega-3 fatty acids To include in your diet are:

• Fat fish (like salmon, tuna, herring and juniper)
• Nuts and seeds (such as nuts, linen seeds and chia seeds)
• Vegetable oils (olive oil, linen oil, canola oil, avocado oil)
• Eggs
• Avocado

Foods rich in antioxidants

Some antioxidant -rich foods to include in your diet are:

• Apples
• Dark chocolate made with 70-80% cocoa
• Coffee
• Strawberries
• Grapes
• Beet
• Turmeric and curcumin
• Ginger
• Tomatoes
• Seaweed
• Cilantro
• Beans and vegetables
• Orange
• Plums
• Blishes
• Know
• Broccoli
• Lemons
• Black or green tea

High fiber foods

FiberRich foods to add to your diet include:

• Fruits and vegetables
• Beans
• Avocado
• Nuts and seeds
• Integral grains .
• White potato and sweet potato, with skin
• Quinoa
• BREAD AND CEREAS OF GREAT INTEGRAL
• Integral wheat paste
• Rice

Foods to limit the anti -inflammatory diet

Although we usually support most foods in moderation, there are some foods to limit the anti -inflammatory diet. Research suggests that trans and saturated fat -rich foods have the most potential to promote inflammation. However, more research is required to understand the relationship completely.

Trans and saturated fats

Foods that are rich in trans and saturated fats include:

• Bowling
• Cookies
• Cookies
• Margarine
• Fried foods
• Fries
• Butterflies
• Shorteed
• Cheese
• Butter
• Red meat
• Dairy High in Fat

Other foods

Other foods to be avoided in the anti -inflammatory diet include:

• Alcohol
• Highly processed foods (packaged meals, snacks)
• Sugary foods (sweets, sweets, pastry)
• Sugary drinks (soda and other sugary drinks)
• Refined carbohydrates (white bread, sugary cereal and food snack)

Displays a one -day anti -inflammatory meal plan

Here is an anti -inflammatory meal plan for an anti -inflammatory day.

Breakfast

• 1/3 cup of oatmeal cooked in 1/2 cup of low milk milk or choice milk alternative, covered with 1 teaspoon of dirt linen
• 1/4 cup of blueberries
• 1 ounce of nuts
• 1 portion Green tea

Nutrition: 365 calories, 13 -gram protein, 35 -gram carbohydrates, 6 -gram fiber and 21 grams

Snack

• 1 (5.3-Onza) Logical Greek yogurt container
• 1/4 teaspoon of cinnamon
• 1/4 cup of cereal of all Farelo
• 1 cup of cut strawberries

Nutrition: 202 calories, 18 -gram protein, 30 -gram carbohydrates, 9 -gram fiber and 4 -gram fat

Lunch

• 3 ounces of the grilled chicken breast
• 1/2 cup of lentils
• 1/2 cup of wild rice
• Great green salad covered with 1 tablespoon of olive oil and a pinch of lemon juice

Nutrition: 471 calories, 40 -gram protein, 40 -gram carbohydrates, 10 grams fiber and 18 grams fat

Snack

• 1 pepper of average bell, in slices
• 1 cup of Edamame prepared

Nutrition: 213 calories, 18 grams of protein, 21 grams of carbohydrates, 9 grams fiber and 8 grams of fat

Supper

• 6 ounces salmon grilled or baked
• 1 cup of cooked quinoa (cooked in the broth to get an added flavor)
• 5 Larges of Big Straits, Grilled or Steamed

Nutrition: 551 calories, 54 grams of protein, 43 grams carbohydrates, 10 grams fiber and 17 grams fat

Daily totals: 1,802 calories, 142 grams of protein, 169 grams of carbohydrates, 44 grams fiber and 69 grams of fat

Tips for anti -inflammatory diet

The anti -inflammatory diet is meant to be quite easy to implement; However, you may require more preparation and cooking than you are used to. But here are some tips to help you make changes without you feel like a task:

• Focus on a variety of foods. Look at seasonal foods to change things a little.
• Objective from 3 to 6 ounces of fish two to four times a week. The canned fish also count.
• Includes berries in your daily menu. Bares make excellent additions to yogurt, cereals, smoothies, magdalenas, daughters or only on their own.
• Choose high fiber carbohydrates on your refined counterparts. Read the labels to make sure they contain a good portion of fiber. Find 3 to 5 grams of fiber per serving.
• Focus on portions. Use the rule of thirds. Save 1/2 of your dish for fruits and vegetables, 1/4 for protein and 1/4 for carbohydrates.
• Limit alcohol. Refrain from drinking more than one to two portions of alcohol per week. One serving is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of hard liquor.
• Avoid added sugar, but not all sugar. Read food tags and limit food which contain added sugar.

No one food or food group is to blame for chronic inflammation. However, you can contribute to a poor diet and other lifestyle factors, such as being sedentary, insufficient, chronic stress and smoking. The anti -inflammatory diet is designed to reduce the contribution of the diet while helping to reduce and prevent inflammation.

By limiting food rich in fat, alcohol, sugary foods, certain highly processed drinks and foods and eating more foods that help strengthen your immune system and fight oxidative stress, you can reduce and prevent inflammation and improve your health and well -being in general.

Before you start any new diet program, talk to a healthcare supplier, such as a registered dietitian, to determine if the anti -inflammatory diet is the right choice.