Anti Inflammatory Diet

A set of symptoms which includes pain, redness, and swelling of the body tissues or organs is called inflammation. Some of the life threatening problems such as cardiovascular disease and cancer can be caused by inflammation in your body. Poor diet affects inflammation adversely. Chronic inflammation may result if you take a poor diet which may lead to health conditions such as lupus and arthritis.

In order to end the inflammation cycle and its severe consequences, experts are now focusing on lifestyle and diet plans. The hormone produced by our body that regulates the inflammatory response of our body is called prostaglandins. Productions of these prostaglandins hormones are increased by an anti-inflammatory diet. A vital part of this diet is to avoid bad fats and to consume only good fats. An anti-inflammatory diet consists of the foods that can provide you protection against obesity, heart disease, Alzheimer’s disease and premature aging.

You should consume omega-3 fatty acids. Its good sources are salmon, mackerel, seeds, nuts, walnuts, almonds, sunflower seeds, Brazil nuts, etc. polyunsaturated and partly hydrogenated fats and oils are bad fats. These bad fats help in synthesizing pro-inflammatory prostaglandins. Hence these fats along with trans-fats should be eliminated from your diet. In place of shortening and margarine olive oil must be used. Exclude foods that are high in sugar such as soft drinks, candy, sodas, pastries, etc because high sugar diet can increase inflammation.

Eat spicy foods because spices produce anti-inflammatory effect on inflammation of the body parts. Turmeric and ginger are known for their ameliorative properties that prove to be effective against inflammation. Hence include them generously in your diet.

You must decrease your consumption of animal protein. Red meat and processed foods should be avoided. Fish and dairy products with reduced-fat and soy should be eaten. Include at least forty grams of fiber in your diet everyday. For this you must eat plenty of fruits and vegetables such as berries, peaches, kiwi fruit, carrots, cantaloupe melon, Brussels sprouts, beans, kale, collard greens, and whole grains. Eat fruits and vegetables those are grown organically because comparatively they contain more nutrients (2-5 times more) and are also less exposed to pesticides.

Keep yourself hydrated by drinking 8-10 glasses of water daily and instead of coffee drink good quality green, white or oolong tea. You can enjoy eating dark chocolates with 70% cocoa content in moderate quantity.