Anti Inflammatory Foods List PDF

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Anti Inflammatory Foods List PDF Details
Anti Inflammatory Foods List
PDF Name Anti Inflammatory Foods List PDF
No. of Pages 12
PDF Size 4.38 MB
Language English
CategoryHealth & Fitness
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Anti Inflammatory Foods List

Dear friends, here we are going to offer Anti Inflammatory Foods List PDF for all of you. The anti-inflammatory diet is a dietary pattern that is thought to aid in reducing the risk of disease that’s associated with chronic inflammation. The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Inflammation is the body’s normal response to infections, diseases, and injuries. In these situations, inflammation is part of the healing process, and it subsides as the acute medical problem resolves. Chronic inflammation is inflammation that persists for a long period of time.

It can cause changes at the site of the inflammation and elsewhere in the body that can lead to a host of health problems. This article explores what chronic inflammation is and how diet can potentially help reduce inflammatory markers. It also lists some of the foods to eat and avoid and offers tips on how to build a healthy anti-inflammatory diet plan.

Anti Inflammatory Foods List PDF

Fruits & Vegetables

Cover at least half your plate with an abundance of non-starchy vegetables and fruits from the entire color spectrum.

  • Vegetables and fruits have high concentrations of polyphenols (antioxidants), carotenoids (antioxidants), and fiber.
  • Examples of highly nutritious vegetables: lightly cooked dark leafy greens (spinach, collard greens, kale, and Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy, and cauliflower), carrots, beets, onions, peas, squash, sea vegetables, and washed raw salad greens.
  • Examples of highly nutritious fruits: raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, plums, pomegranates, blackberries, cherries, apples, and pears.

Whole Grain Carbohydrates

Choose low glycemic index carbohydrates rather than high glycemic index foods, and whole grains rather than refined grains.

  • The glycemic index (GI) is a value assigned to foods based on how quickly the body turns them into glucose (blood sugar).
  • Foods low on the glycemic index scale tend to release glucose slowly, which gives your body steady energy.
  • Foods high on the glycemic index release glucose rapidly.
  • Eat whole grains—grains that are intact or in a few large pieces—such as brown rice, basmati rice, wild rice, quinoa, and steelcut oats.
  • Limit products made from flour, especially white bread and sugary desserts.

Choose Plant-Based Protein and Limit Red Meat

People who eat a mostly vegetarian diet live longer. Furthermore, vegetarian diets have been associated with less severe symptoms in several inflammatory conditions, including rheumatoid arthritis.

Examples of vegetarian protein include beans, legumes, nuts, and whole soy foods.

Fish is also a healthy source of protein and healthy fats (see above).

Healthy Fats

Eat healthy fats that are rich in monounsaturated and/or omega-3 polyunsaturated fatty acids.

  • Omega-3 fatty acids, commonly called “omega-3s”, have a number of anti-inflammatory properties.11 Humans cannot make omega-3 fatty acids in the body, so they need to come from the diet. Fatty fish (for example, sardines, salmon, herring, and black cod), seeds (including hemp, chia, flaxseed oil, and freshly ground flaxseed), and nuts (especially walnuts) are important sources of omega-3 fatty acids.
  • Use extra virgin olive oil, which is rich in monounsaturated fatty acids, for cooking and making salad dressings.
  • Other sources of healthy fat include avocados, omega-3 enriched eggs, and wholesoy foods (e.g., tofu, tempeh, edamame).

Season Your Food with Anti-Inflammatory Spices

Turmeric (Curcuma longa) is a medicinal plant with a long history of usage in indigenous South Asian cultures and Ayurvedic medicine. The rhizome (rootstock) of turmeric contains curcumin, a bright yellow chemical with anti-inflammatory properties.12-14 Turmeric is traditionally used as a spice in food preparation, an ingredient in topical applications, and as an extraction made with water, milk, or ghee.

Ginger root is another plant commonly used in South Asian cooking that is known to have anti-inflammatory and anti-oxidative effects.15,16 It has traditionally been used as an herbal supplement for the treatment of many chronic ailments, including asthma and arthritis.

A study that looked at how ginger may be helpful for people with lupus found that one of its compounds—called 6-gingerol—helps to decrease the release of inflammatory substances from neutrophils, a type of blood cell.

Foods to Limit and Avoid

  • Avoid any food containing hydrogenated or partially hydrogenated oils as ingredients.
  • Avoid processed flour, added sugar, foods containing high fructose corn syrup, and high-fructose juices.
  • Avoid or minimize red meat. Avoid all processed meat (e.g., hot dogs, pepperoni, bacon, packaged lunch meat).

Other causes of chronic inflammation include:

  • Smoking
  • Alcohol abuse
  • Chronic infections, like HIV or hepatitis B
  • Autoimmune diseases, like lupus and rheumatoid arthritis
  • Ongoing exposure to toxic substances, such as industrial chemicals
  • Chronic stress

Over time, chronic inflammation can increase the risk of diseases like heart disease, diabetes, cancer, arthritis, and chronic obstructive pulmonary disease (COPD).2 Though these diseases can occur without chronic inflammation, severe chronic inflammation can cause them to develop 10 or more years earlier than would generally be expected.

Benefits of an Anti-Inflammatory Diet

  • Certain foods are known to contribute to inflammation in the body. One example is red meat, which contains a lot of saturated fat. Saturated fat is one of the substances, along with trans fat and refined sugar, that cause certain immune cells to release inflammatory proteins into the bloodstream.
  • Other foods do not trigger this effect and, in some cases, can reduce inflammation. This includes foods that are rich in substances called antioxidants.
  • Antioxidants fight chemicals known as free radicals that cause long-term damage to cells and can increase inflammation.
  • Since our food choices influence the level of inflammation in our bodies, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent conditions like heart disease, arthritis, and cancer.
  • While there is some evidence of a benefit, it’s not known exactly how much the diet can help.
  • According to a 2016 study in the journal Endocrine, an anti-inflammatory diet led to a 37% decrease in inflammatory substances, such as C-reactive protein, in people with type 2 diabetes after just one year.
  • Other studies exploring variations of the anti-inflammatory diet, such as vegetable-rich diets or seafood-rich diets, have shown similar benefits, particularly in people with heart disease.

Anti Inflammatory Diet Food List PDF

Foods to Eat

Research suggests that people who eat a lot of vegetables, fruits, nuts, seeds, healthy oils, and fish have a reduced risk for inflammation-related diseases. Substances found in certain foods, especially antioxidants and omega-3 fatty acids, may also have anti-inflammatory effects.

Foods high in antioxidants include:

  • Apples
  • Artichokes
  • Avocados
  • Beans (such as red beans, pinto beans, and black beans)
  • Berries (such as blueberries, raspberries, and blackberries)
  • Broccoli
  • Cherries
  • Dark chocolate (at least 70% cocoa)
  • Dark green leafy vegetables (such as kale, spinach, and collard greens)
  • Nuts (such as walnuts, almonds, pecans, and hazelnuts)
  • Sweet potatoes
  • Whole grains

Omega-3 fatty acids are “good fats” that may help protect against heart disease, cancer, arthritis, and other conditions.

Foods high in omega-3 fatty acids include:

  • Flaxseed
  • Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
  • Omega-3-fortified foods (including eggs and milk)
  • Walnuts

There is also evidence that certain herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.

Foods to Avoid

Foods that increase inflammation include those that are high in omega-6 fatty acids. Although these fats are important to bone health, brain function, and metabolism (the conversion of food to energy), consuming too many omega-6 fatty acids can increase inflammation.8

Foods high in omega-6 fatty acids include:

  • High-fat dairy products (such as milk, cheese, butter, and ice cream)
  • Margarine
  • Meats
  • Peanuts

To keep inflammation under control, it is important to balance your omega-6 fatty acids with your omega-3 fatty acids. Food with a high glycemic index (GI) can also increase inflammation. These are foods like sugar and refined grains that raise your blood glucose (sugar) level too much and too quickly.

To help rein in inflammation, avoid sugary drinks, white bread, desserts, and processed foods. Instead, eat low-GI foods like chicken, fish, whole grains, leafy greens, and non-starchy vegetables.

Anti Inflammatory Diet Foods PDF

Tips and Advice

There is not one set eating plan for the anti-inflammatory diet. You can mix it up and even tailor it to your family’s tastes and needs. But there are certain guidelines that can help you make healthy choices.

Among them:

  • Eat five to nine servings of antioxidant-rich fruits and vegetables each day.
  • Replace red meat with lean poultry, fish, beans, and lentils.
  • Swap margarine and butter for healthier fats like olive oil.
  • Replace refined grains like white bread, saltines, and pastries with fiber-rich whole grains like oats, quinoa, brown rice, and pasta.
  • Rather than seasoning your meals with salt, use anti-inflammatory herbs like garlic, ginger, and turmeric.
  • Don’t deep fry your food, and opt for baked, boiled, or braised cooking instead

Meal Examples

Here are some examples of what you can eat on an anti-inflammatory diet:

  • Breakfast: A breakfast smoothie, chia bowl, or oatmeal
  • Lunch: A green salad with quinoa and vegetables, soup with vegetables and lentils, or grilled salmon
  • Snacks: A fresh blueberry fruit salad, apples and nut butter, walnuts, chia seed pudding, or guacamole with whole-grain crackers
  • Dinner: Skinless roast chicken breast, grilled mackerel on a three-bean salad, or stir-fried vegetables with brown rice
  • Beverages: A cup of ginger-turmeric tea, golden milk, green juice or smoothie, herbal tea, turmeric tea, or green tea
Frequently Asked Questions (FAQs)

What Is Inflammation?

Inflammation is the body’s normal response to infections, diseases, and injuries. In these situations, inflammation is part of the healing process, and it subsides as the acute medical problem resolves. Chronic inflammation is inflammation that persists for a long period of time.

It can cause changes at the site of the inflammation and elsewhere in the body that can lead to a host of health problems. There are many reasons why a person may have chronic inflammation. One example is obesity, in which excess fat tissue contributes to hormonal and immune system changes that create inflammation that affects the entire body.

Are eggs an anti-inflammatory food?

Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects.10 They’re also a good source of protein and B vitamins.

What foods are anti-inflammatory for arthritis?

A Mediterranean diet can help curb the inflammation caused by arthritis. Fish, nuts, beans, fruits, vegetables, and olive oil have all been found to be beneficial in maintaining healthy joints.

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