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|Inflammatory Foods List PDF|
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What is the purpose of an anti-inflammatory diet? When your body senses anything alien, such as an invading bacterium, plant pollen, or chemical, your immune system is engaged. This often results in a process known as inflammation. Intermittent bouts of inflammation focused on genuinely dangerous intruders safeguard your health.
However, inflammation may remain day after day, even when you are not confronted by a foreign invader. Inflammation might become your adversary at this point. Chronic inflammation has been linked to several main illnesses that affect humans, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.
One of the most effective anti-inflammatory agents may be found at the grocery store, not the pharmacy. Many experimental investigations have indicated that components of meals or drinks may have anti-inflammatory benefits, says Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health’s Department of Nutrition.
Foods that cause inflammation
Try to avoid or limit these foods as much as possible:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
The health risks of inflammatory foods
Not surprisingly, the same things on an inflammatory diet that are typically regarded as negative for human health, such as sodas and refined carbs, as well as red meat and processed meats, are also on an inflammatory diet.
Some of the things that have been linked to an elevated risk of chronic illnesses like type 2 diabetes and heart disease are also linked to excess inflammation, adds Dr. Hu. “This is not unexpected, given that inflammation is a key underlying process in the development of many illnesses.”
Unhealthy meals also lead to weight gain, which is a risk factor for inflammation in and of itself. However, even when researchers took obesity into account in other trials, the association between meals and inflammation persisted, indicating that weight gain isn’t the only culprit. “Some of the dietary components or nutrients may have independent impacts on inflammation in addition to increased caloric intake,” adds Dr. Hu.
An anti-inflammatory diet should include these foods:
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges
Benefits of anti-inflammatory foods
Dr. Hu recommends drinks and meals that minimise inflammation and, as a result, chronic illness. He specifically mentions foods and vegetables high in natural antioxidants and polyphenols—protective substances found in plants—such as blueberries, apples, and leafy greens.
According to research, nuts have also been linked to lower levels of inflammation and a decreased risk of cardiovascular disease and diabetes. Coffee, which includes polyphenols and other anti-inflammatory components, may also help to prevent inflammation.
Aim for an overall healthy diet to lower inflammation levels. If you’re searching for an eating plan that closely follows the ideas of anti-inflammatory nutrition, consider the Mediterranean diet, which is heavy in fruits, vegetables, nuts, whole grains, seafood, and healthy oils.
In addition to decreasing inflammation, a more natural, less processed diet may have obvious impacts on your physical and mental health. According to Dr. Hu, a nutritious diet is beneficial not only for lowering the risk of chronic illnesses, but also for improving mood and overall quality of life.
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