When a body is exposed to some kind of infection or irritation it reacts by starting the inflammatory processes. The inflammation is actually the body’s first response to these irritants. Typically, inflammation on the surface of the body manifests as swelling, redness, irritation and pain. However, the inflammation can also take place inside of the human body. Sometimes the wrong combination of food can be a cause of an inflammatory process in the body, leading to chronic inflammation of different body systems, and conditions such as arthritis and auto-immune diseases. A simple change focused on the diet can make a dramatic change.
Benefits of anti-inflammatory diet
Eating carefully selected foods can help to reduce the risk of various diseases, keep control over the existing heart problems, reduce the levels of triglycerides in the blood and get the blood pressure under control. Patients suffering from inflammatory arthritis may especially benefit from this kind of dietary regime since it helps them to fight with tender and stiff joint pain. Inflammation in the body is a silent epidemic that gradually, over many years, triggers different chronic diseases. Anti-inflammatory diet will also motivate the body to secrete hormones that regulate the immune system and inflammation, which provides benefits for overall health and fitness.
What to eat?
Anti-inflammatory diet includes all of the important nutrients gathered from carefully selected sources. When it comes to fats, individuals are recommended to eat Omega-3 Fatty Acids, which are primarily found in the cold water fishes. Other good sources of these acids are nuts and seeds, walnuts, almonds, pumpkin and sunflower seeds.
On the other hand, there are some fats an individual should avoid. Things like polyunsaturated fats and partly hydrogenated fats and oils are known to trigger the synthesis of inflammatory prostaglandins. Trans-fats should be strictly avoided, and individuals are recommended to use olive oil, especially extra virgin sort.
Foods rich in antioxidant vitamins A, C and E, should be a part of the daily diet. It is important to pick fresh organic fruits and vegetable such as apples, kiwi fruit, peaches, strawberries, carrots, sweet potato, spinach, kale, broccoli and Brussels sprouts. Some grains like garbanzo beans, lentils, oatmeal and brown rice are also great addition to the inflammatory diet.
When preparing food or shopping for groceries, one should pay special attention to pick minimally processed food. Instead of heavy cooking, it is recommended to eat raw vegetables, or to boil them shortly in water or on a hot steam.