Anti – Inflammatory Diet

Anti – Inflammatory Diet

Inflammation:

When our immune system gets activated and our body begins to identify foreign particles like microbes, bacteria, viruses, chemicals, etc. they initiate inflammation. When the inflammation remains in the body for a longer duration it can be harmful causing diseases like cancer, diabetes, Alzheimer’s, depression, arthritis, etc.

There have been enough and more studies showing how an anti-inflammatory diet works in the body and improves overall health and well–being.

Inflammatory foods:

• Refined sugar – or its forms like honey or jaggary
• Refined carbohydrates like bakery and white bread
• French fries and fried foods
• Soda
• sweetened beverages
• Processed meat like hotdogs, sausages, etc.
• Margarine, shortening, and lard

All these foods cause weight gain, hormonal fluctuations, and other chronic inflammatory diseases.

Anti-inflammatory foods and their benefits:

• Tomatoes, olive oil, coconut oil, green leafy vegetables, nuts, fatty fish, and fresh fruits.
• These are known to be rich in phytonutrients and polyphenols along with natural antioxidants that are present in the plant sources.

Anti-inflammatory diets:

• Decrease inflammation
• Rich in antioxidants
• Phytonutrient rich
• Contains polyphenols
• Good fats like omega – 3 also help in healing inflammation

Managing inflammation with nutrition and a balanced lifestyle helps achieve health goals.

Our nature provides us with abundant food options all of which are beneficial for the body in some way or the other, although when we are triggered by certain foods those foods should be eliminated from our diet.

There are a few foods that top the chart as anti-inflammatory foods:

1. Coconut oil: India is known to have an abundance of coconut it is considered to be healthy fat due to the presence of lauric acid. Lauric acid is present in mothers’ milk, the fat composition of coconut helps burn fat, improves brain functioning, and may help lower inflammation in the entire body. This can be used for cooking as well. Coconut oil is considered one of the most influential anti-inflammatory foods.

2. Coconut water kefir: another anti-inflammatory food from the coconut. This is fermented coconut water a rich source of potassium along with sugar. Because of its fermentation property, it breaks down sugar and enriches itself with vitamin B complex, enzymes, and probiotic effects. It is known to be an excellent source for our gut as most people tolerate it well. One thing to be kept in mind is that when you introduce a new food the body takes time to adapt and therefore you should make sure that it you start with small quantities.

3. Ginger: a food most commonly used in Indian food preparations. It is known for its anti-bacterial, anti-fungal, anti-viral, anti-parasitic, antioxidant, and the anti-nausea property also helps in treating migraine, and cAough, and enhances digestion by improving stomach acid, bile, and pancreatic enzyme production. There have been studies that have shown them to destroy cancer-forming cells.

4. Lemon: one of the richest sources of vitamin C along with amla (gooseberry) and guava. It contains bioflavonoids, potassium as well as live enzymes. It is known to help in liver and kidney detoxification, and collagen formation works at the cellular levels and improves circulation also known to rouse stomach acid, bile, and pancreatic enzymes improving digestion. Lemon should be cut just before eating to get the maximum benefits out of it.

5. Avocado: one of the richest sources of MUFA (good fat), potassium, magnesium, and carotenoids. Its antioxidant property helps reduce inflammation. Can be used in salads or guacamole as a part of the diet.

6. Apple cider vinegar: improves digestion, may help in weight reduction, control blood sugar, improves skin, and reduces inflammation. It can be added to salads, meat, vegetables, etc.

7. Pumpkin seeds: when sprouted are rich in vitamin B complex, magnesium, and zinc. They are rich in good fats also have antioxidant properties and are known to be nutrient dense. When seeds are sprouted it enhances their nutritional quality also making them easy to digest and absorb.

8. Turmeric: curcumin present in it is known to be a powerful antioxidant that helps lower inflammation in the body, improves detoxification, and may help lower cancer-producing cells. It also has anti–biotic, anti–septic, and anti-bacterial property. As Indians, we use turmeric in most food preparations. It can also be used in warm water daily or in warm milk without sugar.

9. Bone broth: to be consumed from organically raised animals they have an excellent immune boosting property as they are dense in nutrients and are known as an anti-inflammatory food. It is rich in bone marrow, and collagen peptides thus improving the gut, skin as well as joints. Rich sources of CLA helps lower inflammation and stimulate the burning of fats.

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