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Anti-Inflammatory Diet

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Inflammation is a protective response by the body against foreign agents and microorganisms. The body releases certain chemicals and cells that engulf the offending agent.  It heals the body from injuries and infections. The protective response elicited by the body through the WBCs and several chemicals in response to foreign particles known as inflammation. The body is protected from damaging agents like bacteria, viruses, and other microorganisms in this way.

What is the importance of an anti-inflammatory diet?

If inflammation is good, why do you need to take an anti-inflammatory diet? Here is the answer; Inflammation is a silent enemy as it is responsible for inner destruction and the process of aging. Inflammation for a limited period is good but chronic inflammation is something to worry about. Numerous factors can trigger chronic inflammation in the body and speed up the process of again and tissue destruction. Stress can also cause chronic inflammation and damage the tissues.

Sometimes, we are not even aware of the inflammatory process going inside our body. So what is the safe side? It is an anti-inflammatory diet. An anti-inflammatory diet can control and prevent the ongoing inflammation at micro levels while keeping our inner tissues healthy and intact. 

An anti-inflammatory diet means protection from a large number of diseases that are a consequence of inflammation. Some of the diseases are lethal and may be untreatable. As prevention is better than cure, making the anti-inflammatory diet as habit can protect from all these deadly disorders like arthritis, osteoporosis, multiple sclerosis, diabetes, heart diseases, generalized pains, and cancer. It makes perfect sense to make efforts to keep these diseases away from you and to lead a happy life.

What does an anti-inflammatory diet include?

An anti-inflammatory diet emphasizes on natural food with antioxidants that guard the body. It discourages the use of processed, and synthetic eatables. You can eat a lot of fresh, unprocessed fruits, vegetables as they are full of healthy nutrients like vitamins, minerals, phytonutrients, and antioxidants.  It also pays stress on the intake of omega-3 fatty acids as it helps to reduce inflammation. It is not a typical diet plan but a permanent lifestyle that will help you to remain healthy with the slowed process of aging.

Anti-inflammatory Foods:

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After having some idea about the inflammatory diet, let’s move to our main point, i.e. the anti-inflammatory foods. Again, bear it in mind that anti-inflammatory foods are numerous and exclude just a few so don’t feel tense about leaving your favorite dishes. You just need to have the right information and increase the amount of some foods. That’s all about anti-inflammatory foods. Keep eating these foods your whole life to combat inflammatory hazards.

Fruits & Vegetables:


Vegetables, fruits, and berries are all rich in needed nutrients such as fiber, minerals, vitamins, phytochemicals, and antioxidants. Prefer the whole fruits and green vegetables. Some examples of healthy fruits and veggies are:

  1. Apples
  2. Potatoes
  3. Broccoli
  4. Strawberries
  5. Chard
  6. Spinach
  7. Blueberries
  8. Oranges
  9. Carrots
  10. Olives
  11. Avocado
  12. Kale

This list should give you an idea about what to take while doing an anti-inflammatory diet routine.

Fats & Oils:


Monosaturated fats and Omega-3 fatty acids are important parts of an anti-inflammatory diet. All of these fat-rich foods help to reduce inflammation. Examples are:

  1. Rice bran oil
  2. Canola oil
  3. Olive oil
  4. Walnut oil

Protein sources:

Seafood is the main source of anti-inflammatory proteinaceous foods. However, some plant based foods are rich in proteins and should be made a part of the anti-inflammatory diet. Below are some examples:

  1. Tuna
  2. Trout
  3. Sardines
  4. Salmon
  5. Non-fat yogurt
  6. Soy foods

Healthy Beverages:

Instead of unhealthy flavor-rich carbonated cola drinks, drink filtered water, pure natural juices, milk, and herbal teas.

Anti-inflammatory diet tips: Along with the given foods you can maximize the anti-inflammatory results by:

  • Cook with canola oil or olive oil.
  • Snack on nuts, seeds, and whole fruits instead of candy and cookies.
  • Try oatmeal with walnuts and fresh berries for breakfast.
  • Take less red meat and more fish.
  • Try scramble.
  • Make it a habit to take a lot of fresh vegetables.
  • Try to avoid deep-fried foods.

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