Chronic inflammation is often the first event of many diseases including heart disease, cancer, Alzheimer’s and more.
When we think of inflammation we may think of twisting an ankle and experiencing redness, heat, swelling and pain. This type of inflammation has a purpose by providing nutrients and immune response to the site of injury or infection.
The problem is when inflammation is happening and there is not a purpose. When inflammation is left unchecked it can cause damage to the body with devastating consequences.
What is an anti-inflammatory diet?
An anti-inflammatory diet will provide nutrients including polyphenols that will help reduce over inflammation that is out of control. 
Does the anti-inflammatory diet help you lose weight?
The anti-inflammatory diet is not intended in the traditional sense to help someone lose weight. However, it is possible that you may lose weight as your food choices may begin to look different.
How long should you be on the anti-inflammatory diet?
The purpose is not intended to be an eating plan that you do for a short period of time. It’s meant to be a lifestyle where you become more aware of foods that can reduce inflammation or help you avoid foods that cause inflammation.
Does the anti-inflammatory diet provide basis nutrients and vitamins?
Yes, it will provide a steady supply of vitamins, minerals, essential fatty acids, fiber and antixoidants including flavonoids and anthocyanins.
Also, they provide polyphenols that can help you sleep or fight off a common cold.
Here are some tips –
– Look for variety in your food choices
– Fresh is best. For example nutrients like vitamins, polyphenols, and antioxidants can break down over time
What about carbohydrates?
– The majority of this should be in less refined and less processed foods
– If you are eating grains they should be whole grains including brown rice.
– Beans squashes and sweet potatoes are great choices
– Avoid foods made with high fructose corn syrup.
What about fats?
– Reduce your intake of saturated fats
– Consume oils like olive oil that are high in poly unsaturated fatty acids
– Avoid safflower, corn, or mixed vegetable oils.
What about proteins?
– Focus on lean proteins if you are eating meat
– Vegetable protein is a great choice including various beans (e.g. garbanzo which is used for hummus,
What about fiber?
Almost everyonefalls short when trying to reach the recommended daily fiber intake. Most people should consume between 25 to up to 40 grams of fiber per day.
A recent clinical trial has found that blood sugar and body weight can be improved with fiber.
What about phytonutrients, antioxidants, and polyphenols?
Fruits and vegetables are different colors because of phytonutrients that are found in each. For example, anthocyanins are from the reds, blues, and purples giving pomegranate, black raspberries, red raspberries their vibrant colors. Carotenoids give squash and pumpkins their yellow and orange colors. By eating different colored fruits and vegetables you a greater variety of polyphenols and antioxidants.
What about water?
Make sure you are consuming water throughout the day. If you begin to feel thirsty it means you are not drinking enough. Also, many people often get food cravings because they are actually thirst and not hungry. So the next time you feel like you are little hungry try drinking some water.
His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.
Categories: Antioxidant, Inflammation
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