Inflammation is a process which initiates healing with increase in circulation. The process is complex which involves vascular and immune system. The enhanced circulation makes increased number of white blood cells to heal the portion of body which is injured. The main characteristic signs of inflammation include redness, swelling, heat and pain.
Anti Inflammation Diet
Increase or decrease in inflammation depends on consumption of different types of food. Anti Inflammation Diet is based on promotion of healing, optimal health and eating foods which have the ability to reduce inflammation. The diet encourages dieters to eat more and more whole grains, fruits, vegetables, nuts and anti inflammatory fats.
Vegetable & Fruits â€“ You are allowed to eat as many fruits and veggies as you want. It is recommended to eat only organic fruits and veggies. They contain maximum fiber, antioxidants, minerals and vitamins. Some of the examples are squash, beans, cruciferous veggies, dark green veggies, avocados and lintels. From the fruits, you may eat papaya and pineapple.
Fats â€“ Recommended foods to gain fat are olive oil, nuts, coconut oil, sardines, salmon and avocados. These food items contain anti inflammatory fats. Omega 3 fatty acids are anti inflammatory fats. Walnuts, flax and fish are excellent to consume as they are rich in omega 3.
Meat â€“ Dieters must limit the intake of animal protein. These proteins acidify body. The promotion of inflammation is guaranteed with consumption of meat but eat in a moderate manner. Enjoy poultry, fish, meat, chicken, omega 3 eggs and lamb.
Dairy â€“ You are advised to have dairy substitutes in moderation like almond milk.
Grains â€“ Dieters are recommended to consume whole grains rather than refined grains. There are many reasons behind the emphasis on not to eat refined grains. They lack in minerals, vitamins and fiber. Bran and germ are removed when grains are refined. Whole oats, quinoa, whole wheat/bulgar/oats and couscous are excellent to include in your diet.
Whole grains are rich in complex carbs. They don't spike the blood sugar level. On the other hand, simple carbs turn into sugar which tends to promote inflammation.
Nuts â€“ Eat nut butters and nuts like walnuts, flax, sesame seeds, almonds and pumpkin seeds.
Beverages â€“ You may drink plenty of water to stay hydrated. Herbal teas, lemon and water are excellent beverage ingredients.
Spices â€“ They tend to reduce inflammation. You may include oregano, garlic, cinnamon, rosemary and turmeric. Polyphenols and bioflavenoids act as anti inflammatory agents. Capsicum acts as pain relief agent.
Sweeteners â€“ Dieters are not allowed to eat sugar. Alternatives are honey, maple syrup, molasses and stevia.
Others â€“ Enjoy the delights of fermented foods such as miso soup, sauerkraut and kimchi soup.
Organic foods must be your only source to gain nutrition. Anti Inflammation Diet is all about eating foods when they are fresh, pure and natural. On the other hand, dieters are recommended to eliminate or limit the consumption of milk products, artificial colors, sweeteners, flavors, refined sugars, meat protein, processed foods and food sensitivities.