Anti-inflammatory diet: know what it consists of
An anti-inflammatory diet is part of the therapeutic functions that nutrition has today, with the aim of being the solution to different diseases. In this sense, its usefulness is presented by regulating the inflammatory conditions that occur in the body.
In this way, we confirm again that we are what we eat, so we can avoid metabolic diseases through our diet. Read on to find out what foods to eat and what to avoid.
What is an anti-inflammatory diet?
Mainly, it is a diet that is responsible for containing all the nutrients and supplements necessary to promote anti-inflammatory processes in the body.
It is important to note that it has been a very present eating plan for a long time, and today it is still vital to combat diseases.
Likewise, it offers other types of benefits in the process, such as weight loss. But, it must be emphasized that this is not the main objective of an anti-inflammatory diet.
So, it is a diet that puts above all those foods that produce an anti-inflammatory effect in the body. Or that, failing that, they reduce the risk and prevent chronic inflammation.
Therefore, in this type of diet we will not find any type of food or food that can favor inflammatory processes in the body.
What are the benefits of an anti-inflammatory diet?
Eating foods that prevent a state of inflammation in the body can help regulate certain diseases.
In that sense, taking into account that arthritis, obesity and diabetes derive from inflammatory processes, a diet of this type acquires greater vitality.
The same thing happens with soreness or premenstrual syndrome, which are especially characterized by a considerable stage of inflammation.
Also, having a diet with anti-inflammatory foods allows the prevention of oral pathologies such as gingivitis. Even in recent studies, it has been shown that chronic inflammation can lead to the development of degenerative processes and diseases such as cancer.
It is evident then the vitality of an anti-inflammatory diet, which goes beyond aesthetic goals, but also helps prevent serious diseases.
Anti-inflammatory foods to include in your diet
In order to prevent any degenerative or inflammatory disease, it is important that we prioritize the following foods:
Natural food
The basic principle of an anti-inflammatory diet is to consist of foods that are natural and healthy for the body. That is, avoid any type of processed food as much as possible, as it favors inflammatory processes in the body.
Fruits and vegetables: essential
In addition to offering us a wide range of nutrients, they are rich sources of antioxidants, which are essential to achieve an anti-inflammatory effect in the body. Also, they usually have a high fiber content, being a fundamental component for good digestion.
On the other hand, fruits and vegetables contain polyphenols, which have been shown to have an anti-inflammatory effect on the body.
Egg
It is one of the most complete protein foods, with a high content of amino acids and important nutrients for the body. In turn, it favors the states of inflammation that a person may have.
Blue Fish
Sardines, trout, herring or salmon are some of the seafood that reduce the risk of inflammatory conditions. This is mainly due to its high content of Omega 3 and vitamin D, in addition to the fatty acids EPA and DHA.
Oatmeal
It is one of the anti-inflammatory foods par excellence, due to its high content of components with antioxidant functions in the body. Similarly, oatmeal is rich in fiber, so it promotes digestion.
Dark chocolate
For dark chocolate it is preferable that it has at least 70% cocoa, or that it is pure cocoa to start with. This is due to its composition of polyphenols that greatly reduce inflammation.
spices and plants
When it comes to seasoning food, there are some spices that contribute their grain of sand in the prevention of inflammation. Ginger, turmeric, cinnamon and garlic are the most recommended. Also, plants such as green tea have anti-inflammatory properties.
Nuts and seeds
By understanding what an anti-inflammatory diet is, we can realize that it prioritizes foods that are rich in fiber and antioxidants. Such is the case of nuts and seeds, which also have a high content of unsaturated fats.
Foods to avoid on an anti-inflammatory diet
In principle, you can start by reducing your consumption of foods that promote inflammation, so that little by little you can eliminate them completely. The most harmful are the following:
Sugar
Those foods with a high sugar content are associated with favoring states of inflammation in the body. In the same way, they have a negative impact on the anti-inflammatory functions of fatty acids.
refined carbohydrates
Flour, pasta or bread are foods that produce high levels of inflammation, while in other people gluten directly harms them.
industrial meals
They are characterized by containing practically all the ingredients that inhibit an anti-inflammatory effect in the body, such as sugar or flour.
Additionally, they are foods that are manufactured with other types of chemical additives, most of which are not recognizable by the body.
In this way, they tend to promote chronic inflammation in the person, which can end up developing obesity.
Alcohol
They are drinks that favor a much more continuous process of inflammation in the person's body.
Similarly, they promote intestinal impermeability, which allows intestinal toxic agents to enter the bloodstream, thus affecting the functioning of the body.
Anti-inflammatory diet daily menu
Let us remember that, like any other diet, it must be able to meet all the nutrients necessary for optimal functioning of the body. In that sense, you must present a balance of proteins, complex carbohydrates, vegetables and healthy fats in each of the meals.
On the other hand, it must be supplemented with vitamins, minerals and fiber, as well as a high consumption of water. An example of a daily menu anti-inflammatory diet would be:
Breakfast : cream of rice accompanied by chia, nuts with cinnamon and banana. As a drink, a green tea with ginger and lemon.
Lunch : salmon seasoned with dill, accompanied by sauteed cauliflower with turmeric and a fruit of your choice.
Snack : for snack you can opt for a fruit salad, prioritizing those that are citrus.
Dinner : we will end the day with a coleslaw, fresh cheese, apple, walnuts, a handful of raisins, and sprouts.