Anti-inflammatory Diet: Benefits, Foods & Tips

  • The anti-inflammatory diet, like the Mediterranean diet, focuses on whole, unprocessed foods.
  • Research shows that an anti-inflammatory diet can lower your risk of heart disease.
  • The foods you can eat on this diet are rich in nutrients such as salmon, berries, and nuts.
  • Visit the Insider Health Reference for more tips.

Scientists have recently begun to understand the dangers of inflammation, finding links to deadly diseases such as certain cancers and Alzheimer’s.

Doctors often treat chronic inflammation with medications such as nonsteroidal anti-inflammatory drugs such as ibuprofen, steroids, and supplements such as fish oil. But recent research suggests that the food you eat may be one of the best treatments for inflammation.

What is an anti-inflammatory diet?

“Inflammation is not always a bad thing; our bodies use inflammation as a signal to heal, ”says Marie Ricoeur, M.D., professor of family and community medicine at the University of Arizona. This is what you see when the infected cut turns red and swells.

However, when inflammation becomes chronic it is associated with hazardous health conditions such as certain crayfishwith, heart disease, diabetes, and asthma… This is where the anti-inflammatory diet comes into play.

It is formulated to reduce chronic inflammation in your body, a condition in which your immune system is constantly on high alert and can eventually damage or damage normal tissues and cells. By calming inflammation, you can mitigate this damage and lower your risk of disease.

Foods to eat and avoid

The anti-inflammatory diet is less like a diet with limited meal plans and more like a guide to eating nutrient-rich, unprocessed or minimally processed foods and lots of vegetables, much like the Mediterranean diet or the DASH diet, Riker said.

You are also encouraged to eat foods with antioxidants, such as vitamin C in oranges and lycopene in tomatoes. You don’t have to completely ban inflammatory foods like red meat, but you should only eat them in small amounts.

Below are some foods that can help reduce inflammation that are recommended for an anti-inflammatory diet.

  • Fatty fish such as salmon, sardines, and mackerel: The omega-3 fatty acids in these foods have anti-inflammatory agent properties and are necessary for the balance of omega-6 fatty acids, which can cause inflammation
  • Extra virgin olive oil: Extra virgin olive oil contains a special compound called oleocanthal, which has similar properties. anti-inflammatory effects like ibuprofen.
  • Brussels sprouts, broccoli, peppers, and fruits like kiwi and oranges are rich in vitamin C.: Multiple studies found that vitamin C can reduce the amount of certain substances in the body that can cause inflammation, including highly sensitive C-reactive proteins and interleukin 6
  • Nuts: Researchers have found that nutrients in nuts, including omega-3 fatty acids, antioxidants, and magnesium, may help. reduce inflammation
  • Berries – especially blueberries, cranberries, blackberries, raspberries, and strawberries: BUT 2015 Overview, published in the International Journal of Molecular Science, found that berries such as strawberries, raspberries, and blueberries contain compounds that help prevent inflammation and heart disease, as well as reduce the risk of certain types of cancer.
  • Tomatoes: Researchers have discovered Again and again that the lycopene in tomatoes is an effective anti-inflammatory agent that may help prevent heart disease. Although scientists are still trying to understand exactly how lycopene helps reduce inflammation.

In addition to foods that help reduce inflammation, an anti-inflammatory diet also aims to limit foods that promote inflammation throughout the body. These foods include processed carbohydrates, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

Insider’s conclusion

An anti-inflammatory diet can reduce

heart disease
risk whether you are overweight or not

Ricoeur says this diet is healthy and safe for most people. “There are very few people who fail to incorporate any aspect of an anti-inflammatory diet.”

An anti-inflammatory diet is relatively easy to maintain and should be used throughout life for best results, Riker said. “To be successful in reducing inflammation requires lifestyle changes. Long-term dietary change, not just 3-6 months. ”

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