Inflammation is a process that initiates healing with an increase in circulation. The process is complex which involves the vascular and immune system. The enhanced circulation makes an increased number of white blood cells to heal the portion of the body which is injured. The main characteristic signs of inflammation include redness, swelling, heat, and pain.
Anti Inflammation Diet
An increase or decrease in inflammation depends on the consumption of different types of food. Anti Inflammation Diet is based on the 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 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 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 Dieters must limit the intake of animal protein. These proteins acidify the body. The promotion of inflammation is guaranteed with the consumption of meat but eat in a moderate manner. Enjoy poultry, fish, meat, chicken, omega 3 eggs, and lamb.
Dairy You are advised to have dairy substitutes in moderation like almond milk.
Grains 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 Eat nut butters and nuts like walnuts, flax, sesame seeds, almonds and pumpkin seeds.
Beverages You may drink plenty of water to stay hydrated. Herbal teas, lemon and water are excellent beverage ingredients.
Spices They tend to reduce inflammation. You may include oregano, garlic, cinnamon, rosemary, and turmeric. Polyphenols and bioflavonoids act as anti-inflammatory agents. Capsicum acts as a pain relief agent.
Sweeteners Dieters are not allowed to eat sugar. Alternatives are honey, maple syrup, molasses and stevia.
Others 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.