Exploring the Anti-Inflammatory Diet: 6 Foods Included
Inflammation is the body’s natural response to germs, toxins, injury, or infection, aimed at healing. However, chronic inflammation, characterized by prolonged inflammatory cells and cytokines, can lead to issues like fatigue, fever, depression, and weight gain. Making thoughtful dietary changes can help reduce chronic inflammation and boost the immune system.
What is an Anti-Inflammatory Diet?
“An anti-inflammatory diet focuses on foods that help reduce chronic inflammation in the body,” says registered dietitian Marisa Moore. Chronic inflammation is linked to health conditions such as heart disease, Alzheimer’s, diabetes, rheumatoid arthritis, and certain cancers. Jessica Wilson, MS, RDN, explains that a healthy diet avoiding processed foods in favor of whole foods generally keeps the body balanced. Diets known for anti-inflammatory effects include the Mediterranean diet, DASH diet, and Dr. Weil’s anti-inflammatory diet, which emphasize fruits, vegetables, healthy fats, lean protein, whole grains, nuts, and seeds while limiting red and processed meats, sodium, and highly processed foods.
Can Supplements Help?
Supplements can assist those looking to reduce inflammation without a complete dietary overhaul. While no single supplement can eliminate inflammation, compounds like omega-3 fatty acids, fiber, fish oil, and probiotics can help. A personalized approach ensures the right type and dose. However, combining dietary changes with supplements is the most holistic and effective strategy.
Anti-Inflammatory Foods to Include
1. Salmon and Sardines: Rich in omega-3 fatty acids, which can moderate inflammation. Nuts and seeds also provide omega-3s and are linked to reduced cardiovascular disease risk.
2. Green Tea: High in catechins, green tea has protective antioxidants that fight inflammation. Matcha, a concentrated green tea powder, offers even higher levels of these beneficial compounds.
3. Berries: Raspberries, blackberries, and blueberries contain phytonutrients that ease inflammation and eliminate oxidative stress. They are easy to add to snacks, smoothies, and salads.
4. Whole Grains: Oats, quinoa, and brown rice are high in fiber, vitamins, and minerals that reduce inflammation, cholesterol, and blood sugar, contributing to a healthy gut and lower chronic disease risk.
5. Turmeric: Containing curcumin, turmeric is known for its powerful antioxidant effects. Incorporate it into daily dishes, golden-milk lattes, or salads for immune and digestive benefits.
6. Extra-Virgin Olive Oil: A healthy fat with antioxidants like oleocanthal, which has anti-inflammatory effects similar to ibuprofen.
The Takeaway
Incorporating anti-inflammatory foods into your diet can significantly reduce chronic inflammation and improve overall health. As the saying goes, “Food is medicine.” Snack accordingly!
Re-reported from the article originally published in VOGUE WORLD PARIS.
