What Is Inflammation?
Before discussing Anti-Inflammatory food diet, we should understand what is inflammation and why inflammation is bad. Inflammation is a reaction of
tissue to irritation, injury, or infection. Inflammation can occur on the surface of the body, or deep inside it, and can occur in nearly every part of the body.
Symptoms of inflammation include pain, swelling, redness in the inflammed area, and sometimes loss of movement.
Some food causes inflammation and raise risk for inflammation-related diseases. Junk food, high-fat processed meats, trans fats, saturated fats and simple sugars can
increase body inflammation.
Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.
These foods also contain fatty acids called arachidonic acid. While some arachidonic acid that can increase inflammation.
Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.
Diets high in sugar have also been associated with inflammation, obesity and chronic disease such as diabetes.
Eliminate high sugar foods such as sodas, soft drinks, pastries, pre-sweetened cereals and candy.
Vegetables like potatoes, tomatoes, and eggplant may actually make pain from inflammation worse. These
vegetables are part of the nightshade family of plants and contain a chemical alkaloid called solanine. Solanine can trigger pain in some people.
Prevent and Stop Inflammation
Common medical anti-inflammatory treatments
- Light exercise
- Keeping fit in case of a number of medical problems causing inflammation
- Anti-inflammatory medications
Anti-inflammatory food in a diet helps decrease risk for chronic diseases.
Fats and Oils
The right types of fats in your diet will impact pain and inflammation in a positive way. Omega-3 essential fatty acids are very powerful anti-inflammatory agents.
They are found in cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. Adding omega-3 fatty acid supplements from flax oil or fish oil may also
help reduce inflammation, just be sure to speak with a doctor or nutritionist before taking larger, therapeutic doses of any supplement, or follow label
Olive oil is another type of oil that will reduce inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help to
Other healthy oils
rice bran oil,
grape seed oil
Protein Stop Inflammation
Your body needs protein to build healthy body tissues. Good protein sources include lean poultry, fish and seafood, nuts, legumes and seeds. Red meats may
trigger inflammation, so cut back on fatty red meats. When you do eat red meat, choose lean cuts of bison, venison and other game meats, or the lowest-fat
cuts of beef, preferably grass-fed beef.
Soybeans, tofu, and soy milk are three great sources of soy proteins that may help to reduce your pain and inflammation.
Carbohydrates and Fiber
Most of your carbohydrates should come from whole grains, vegetables and fruits. The bread, cereal and pasta in your diet should be mostly be 100% whole grain
products. Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation.
Choose green leafy vegetables, green and brightly colored vegetables and lots of fresh whole fruits. You should eat at least five and preferably more servings
of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber.
Berries are also a great food choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and anti-oxidants. The
pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which
is found in apple and red onion skins and has strong anti-inflammatory properties.
Your body needs water in the form of foods and beverages every day. The simplest and maybe best form of water is fresh drinking water. Other good fluid sources
include 100% fruit juices, herbal teas, vegetable juices and low fat milk. About 20% of the water you need every day will come from the foods you eat.
Anti-inflammatory Diet Tips
Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods.
Here are some tips:
Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
Eat more fish and less fatty red meat.
Stay away from deep fried foods and bake or stir fry your meals instead.
Choose green, orange, and yellow vegetables for your side dishes.
Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.