Today’s modern diet that is loaded with an overabundance of calories, additives in our foods, and pesticide contamination may be contributing to the rise in metabolic disorders like type 2 diabetes, autoimmune disorders, increased food allergies, chronic systemic inflammation, and other autoinflammatory diseases.
Many have moved towards adopting an anti-inflammatory diet by incorporating Mediterranean-type eating patterns which comprise mostly of fresh vegetables, fruits, little to no red meats, and plenty of healthy plant-based fats that contain high levels of Omega 3 fatty acids. This type of diet provides great anti-inflammatory benefits and is great for helping the body reduce chronic inflammation.
Of the many components found in anti-inflammatory type foods, a few stand out as superfoods with regards to their ability to control and reduce inflammation. But first, let’s take a look at common foods that cause inflammation in the body.
Common Foods that Cause Inflammation:
- Fast Food
- Processed and packaged foods
The Benefits of Holistic Anti-Inflammatory Diet
By adopting a holistic lifestyle, one can benefit by avoiding the foods that cause inflammation in the body. What’s even more fascinating to learn is that most of the remedies used to fight inflammation can be stocked in the kitchen.
There is a range of herbs and natural remedies that if included in the regular diet can help decimate inflammation. Best holistic anti-inflammatory foods include:
Turmeric is known to possess a chemical called curcumin, which has anti-inflammatory properties. Curcumin works by limiting the production of molecules called cytokines, which are a significant cause of inflammation in the human body.
Turmeric is essential in fighting inflammation in people with arthritis. It can be consumed with tea and hot water. It is also available in the form of capsules, tablets, teas, etc.
Ginger has been known to cure chronic illnesses even before the age of modern medicine. Many of the gingers’ components have shown anti-inflammatory properties that limit the production of cytokines.
Components of Ginger like gingerol and zingerone may reduce the inflammation associated with kidneys, colitis, brain damage, and breast cancer. Ginger can also reduce inflammation and muscle soreness after intensive exercise.
3) Fish Oil and Avocado Oil:
Fish oil contains omega-three acids, which can decrease inflammation associated with heart disease, diabetes, cancer, and other conditions. Omega 3 also consists of eicosapentaenoic acid (EPA) And docosahexaenoic acid (DHA). DHA is known to reduce cytokine levels and improve gut health.
Eating fatty fish like mackerel, wild salmon, and sardines can help in providing the body with omega levels to fight inflammation.
Olive oil is renowned as one of the healthiest fat that is recommended for consumption. It reduces the risk of heart disease, brain cancer, and other severe health conditions. Extra virgin olive oils have far greater anti-inflammatory properties than refined olive oil, and thus are more recommended.
4) Purple Skin Fruits:
Fruits like blueberries and grapes have an antioxidant called Resveratrol. Resveratrol helps reduce inflammation in patients with heart disease, gastritis, insulin resistance, and ulcerative colitis. It is also known to help obese individuals maintain their blood sugar levels.
This antioxidant can also be found in red wine and peanuts, although the content of Resveratrol in red wine isn’t high enough to do the job.
5) Green Tea:
Green tea has a variety of health benefits to offer. However, its most significance comes in the form of its ability to fight inflammation. It has been known to disrupt functions that cause inflammation of the body. It is also known to have positive effects on inflammation in people with metabolic disorders.
6) Acai Berries:
Acai berries are the powerhouse of all berries with numerous documented anti-inflammatory and anti-cancer properties. These amazing berries act as antioxidants, activate detoxifying enzymes, prevent cancer cell proliferation, induce cancer cell death, inhibit some of the beginning of the formation of tumors, and prevent cancer cell invasion.
Leafy green vegetables like Collards, spinach, and kale contain a compound called quercetin. Quercetin helps to reduce the levels of inflammation in the body significantly. Beets, celery, broccoli, and bok choi are other examples of great anti-inflammatory vegetables that have numerous anti-inflammatory benefits and detox benefits as well.
Avocados are a wonderful and tasty source of healthy monounsaturated fats (MUFA’s) and contain antioxidants, reducing the body’s inflammatory response. In fact, the anti-inflammatory properties of avocados are so great that they may actually offset less healthy food choices. We’re not advocating adding avocado to your fast food burger with a gluten-filled bun!
An Easy Approach to Starting and Maintaining an Anti Inflammatory Diet:
Studies show the implementation of an organic diet to combat issues of chronic inflammation. Diets that are high in fruits, vegetables, and healthy fats will work wonders in alleviating the dreadful symptoms of inflammation from the body.
● Start making your changes by eating at home instead of eating out.
● When you shop, buy around the edges of the grocery store to avoid buying boxed and canned foods.
● Switch to organic foods to avoid the inflammatory and cancer-causing effects of glyphosate and other pesticides that are found in non-organic foods. When you eat nutrient-dense foods instead of ‘filler’ foods that are processed, you’ll find that you aren’t as hungry and eat less. Remember that when it comes to proper nutrition, it’s about quality over quantity.