An anti-inflammatory diet involves eating nutrient-rich whole foods, which reduce inflammation in the body. It contains a lot of fiber, antioxidants, and omega-3 fatty acids. That means a diet that is rich in vegetables, whole fruits, whole grains, legumes and oily fish — and as unprocessed as possible. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness.
Always pick the wrong ones, and you could speed up the inflammation process. Green leafy vegetables like spinach, kale, and cabbage This guide from Harvard Medical School introduces you to more than 120 foods to help you prepare meals that fight inflammation and disease. You’ll learn how herbal chemicals, known as phytochemicals, act as antioxidants and anti-inflammatory agents, helping to lower inflammation levels and counteract the harmful effects of inflammation. And you’ll find dozens of anti-inflammatory foods with added health benefits, including lowering cholesterol, reducing the risk of Alzheimer’s and stroke, improving blood pressure, protecting against heart disease, and even reducing pain and pain after exercise.
An anti-inflammatory diet favors fruits and vegetables, foods that contain omega-3 fatty acids, whole grains, lean protein, healthy fats, and spices. It discourages or limits the consumption of processed foods, red meat, and alcohol. Any common nutrition expert would encourage you to eat anti-inflammatory foods. This includes lots of fruit and vegetables, whole grains, vegetable proteins (such as beans and nuts), fatty fish, and fresh herbs and spices.
You may be able to reduce and prevent inflammation by choosing certain foods and drinks and avoiding others. Anti-inflammatory foods may include fruits, vegetables, and oily fish. Solantshade vegetables and their effects on inflammation have not yet been decided. Read on to see which foods can help.
For example, both the Mediterranean diet and the DASH diet include fresh fruits and vegetables, fish, whole grains, and fats that are good for the heart. They concluded that people who follow a vegetarian diet are likely to have lower levels of various inflammatory markers. However, since everyone’s inflammation triggers are different, there is no uniform anti-inflammatory diet. One diet considered anti-inflammatory is the Mediterranean diet, which has been shown to reduce markers of inflammation.