WHAT IS AN ANTI - INFLAMMATORY DIET?
December 16 2023 – Delikate Rayne
Inflammation can be a positive thing at first. It can indicate that your body is healing. But, ongoing inflammation can indicate health problems. Chronic inflammation is persistent inflammation that may show itself in symptoms such as chronic pain, fatigue or insomnia, stiff joints, skin problems, elevated blood markers, gastrointestinal issues, depression or anxiety, drastic weight changes, and frequent colds.
Studies have shown that an anti-inflammatory diet can decrease pain for people with rheumatoid arthritis, decrease your risk of developing dementia, and can decrease symptoms of depression.
But what is in an anti-inflammatory diet? An anti-inflammatory diet typically is high in antioxidants, high in healthy unsaturated fatty acids, high in fiber and prebiotics, and low in processed foods. Here are some specific vegan anti-inflammatory foods that you can incorporate into your diet to reduce inflammation.
Berries
Berries are a perfect anti-inflammatory food because they are packed with vitamins, minerals, and fiber. Berries contain antioxidants that are called anthocyanins. Anthocyanins reduce your disease risk with their anti-inflammatory properties.
Cruciferous vegetables
Cruciferous vegetables, such as Broccoli, Cauliflower, Brussels sprouts, and Kale have many anti-inflammatory properties. Studies have shown that eating cruciferous vegetables is associated with a decreased risk of developing heart disease and cancer. Cruciferous vegetables contain sulforaphane. Sulforaphane is an antioxidant that reduces the levels of molecules that drive inflammation in the body.
Peppers
Peppers such as Bell Peppers and Chili Peppers are great at fighting inflammation because they are high in antioxidants and vitamin C. Vitamin C works to boost the body's immune system by protecting cells from harmful molecules. Bell peppers are a source of quercetin, which is an antioxidant that reduces inflammation in chronic diseases such as diabetes. Chili peppers provide sinapic acid and ferulic acid. These acids reduce inflammation and support healthier aging.
Mushrooms
Mushrooms are a low-calorie food that is rich in vitamins and antioxidants. Mushrooms are high in selenium, copper, and B vitamins. Mushrooms also provide anti-inflammatory protection because they are high in phenols and antioxidants.
Green Tea
Green tea is considered one of the healthiest beverages and for good reason. It is packed with antioxidants and anti-inflammatory properties. Studies have shown that an increased intake of green tea reduces your risk of developing Alzheimer’s, heart disease, cancer, and obesity. Green tea contains epigallocatechin-3-gallate (EGCG), which works to reduce pro-inflammatory cytokine production and damage to your cells' fatty acids.
Incorporate these anti-inflammatory foods into your diet to help fight inflammation in your body.
Photo: Pinterest