Anti-inflammatory Diets: Healing inflammation the natural way

 

 

Anti-inflammatory Diets
Instead of consuming a diet that is high in processed foods and saturated fats eat a diet full of fruits, vegetables, nuts , beans and foods with lots omega 3. These types of foods are amazing nutrition for the body, not only for anti-inflammatory but also for its anti-ageing property’s . An anti-inflammatory diet can Lower blood pressure, Protect against chronic conditions ranging from cancer to stroke, Help arthritis by restricting inflammation, it can assist in weight loss which can make a big difference in managing joint pain.

An anti-inflammatory diet can help with these conditions,
• Rheumatoid arthritis
• Psoriasis
• Asthma
• eosinophils esophagus
• Crohn’s disease
• Colitis
• Inflammatory bowel disease
• Diabetes
• Obesity
• Metabolic syndrome
• Heart disease
• Lupus
• Hashimoto’s disease
Consuming an anti-inflammatory diet can help reduce the risk of certain cancers, including colorectal cancer.

Health Benefits of Antioxidants.
Antioxidants benefit your health by removing free radicals from your bloodstream. There is a large range of health benefits of antioxidants they reduce the signs of aging by minimizing wrinkles and protecting the quality of the skin. Below are list of foods containing antioxidant, omega-3’and herbs & spices also foods that would be beneficial to avoid.
Antioxidant rich foods:
• blueberries, raspberries, blackberries
• Cherries
• Apples
• Artichokes
• Avocados
• Dark green leafy vegetables , kale, spinach, collard greens
• Sweet potatoes
• Broccoli
• walnuts, almonds, pecans, hazelnuts
• Beans , red beans, pinto beans, black bean
• Whole grains , oats brown rice
• Dark chocolate (70 percent cocoa)

 

Health Benefits of Omega 3
Foods high in omega-3 fatty acid can be useful for helping decrease symptoms in Asthma, Diabetes, Arthritis, Osteoporosis, Some Cancers, Skin Disorders and High Cholesterol levels.
Omega-3 foods
• Flaxseed
• Walnuts
• Omega-3-fortified foods
• Chia seeds
• Canola oil
• Roasted soy beans
Health Benefits of Herbs and Spices
Herbs and Spices have anti-inflammatory properties, healthy spices help fight free radicals. Spices like cinnamon may lower blood glucose levels in diabetics, and LDL cholesterol in heart disease. Health. Spices can help with moving to a to a healthier diet, lower in salt, fat and sugar because the spices provide the flavour without the extra calories.
Herbs and Spices
• ginger
• Turmeric
• Garlic
• Aloe Vera
• Boswellia (frankincense)
• Cat’s claw
• Eucalyptus
• Ginger
• Green tea
• Turmeric
• Willow bark
• Cinnamon
Foods to Avoid
Omega-6 fatty acids are known to increase the body’s production of inflammatory chemicals. Omega-6 fatty acids support the preservation of bone health, regulates metabolism and promote brain function. it’s best not to remove them out of your diet altogether. A balanced intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation under control.

Foods high in omega-6 fatty acids
• Meat
• Dairy products
• Margarine
• Vegetable oils ,corn, safflower, soybean, peanut and cottonseed oil
Consuming high glycemic  index foods such as sugar and refined grains, and processed foods, can increase inflammation in the body. Avoiding sugary drinks, refined carbohydrates, desserts, and processed snack foods.

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Reference
https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php
https://www.verywellhealth.com/anti-inflammatory-diet-88752
https://www.healthline.com/health/osteoarthritis/herbs-arthritis-pain
www.fitday.com/fitness-articles/nutrition/vitamins-minerals/how-do-antioxidants-benefit-me.html
http://omega6.wellwise.org/omega-6-food
https://secretsofhealthyeating.com/healthy-spices.html

Why You Should Avoid High Glycemic Foods