Food Rules for Anti Inflammatory Diet: Inflammation is something that can be really painful and hard to deal with, if you go through wrong diet for a long time. It can even happen that you might be eating healthy but your habits or food rules can give inflammatory conditions too. Inflammation contributes too many chronic illnesses such as heart diseases, osteoarthritis, Alzheimer’s as well as Parkinson’s, and sometimes even cancer. But to make sure about your health, here are the 11 Food Rules for the Ultimate Anti-Inflammatory Diet. But before understanding that, let us have a quick view about inflammation.
What is Inflammation?
Inflammation is a bodily function generally triggered by the immune system when is registers damage to tissue. This damage has to be kept under control for that matter. The immune system stimulates the cells in order to eliminate the threat of damage to your tissues. Some of the tell tale signs of inflammation are:
Heat – calor
Pain – dolor
Swelling – tumor
Anti Inflammatory Diet Tips – Long time sufferance of inflammation can cause much damage and risk to your immune system, which makes you prone to many of the chronic illnesses. However with the right amount of food and some of the below listed food principles, you can really help yourself to fight back inflammation and give your immune system a boost. Here are the 11 Food Rules for the Ultimate Anti-Inflammatory Diet
Food Rules for Anti Inflammatory Diet: The first golden rule to remember while fighting back inflammation is to always remember to incorporate at least 25 grams every day in your diet. A fiber rich diet can help you by supplying natural anti inflammatory phytonutrients found in many fruits and whole foods. For the fiber stock, you can look for some whole grains, fruits and vegetables such as: okra, onions, eggplants, bananas and blueberries.
Eat Nine Servings of Fruits and Vegetables Every Day
Along with fiber rich foods, you should make sure to have minimum of nine servings of fruits and vegetables daily. One “serving” here means half cup of cooked veggies or one cup of raw leafy greens. It is better to add some extra punch to your food by adding turmeric and ginger. These ingredients will help you to increase the antioxidant capacity of yours and take full benefit of your veggies and fruits.
Eat Four Servings of Alliums and Crucifers Every Week
Food Rules for Anti Inflammatory Diet: Alliums include foods such as garlic, scallions, onions and leek. Whereas the cruciferous vegetables include broccoli, cabbage, cauliflower, Brussels sprouts and mustard greens. These foods have powerful antioxidant properties where you can consume them on a weekly average of four servings. This can be beneficial in many ways as it can help you to lower the risk of cancer too. Apart from that you can also try eating one clove of garlic every day in order to have healthy body.
Limit Fat to 10% of Daily Calories
Food Rules for Anti Inflammatory Diet: One of the Food Rules for the Ultimate Anti Inflammatory Diet is to limit saturated fat to 10 percent of your daily calories. By this we mean, about 20 grams per 2,000 calories. This rule will help you to take care of your health and also reduce the risk of heart diseases. Other thing that you must remember is to limit the consumption of red meat to once a week. You can also marinate it with herbs, spices and tart.
Consume Omega 3 Fatty Acids Rich Foods
Foods that are rich in omega 3 fatty acids can reduce inflammation and can also help to lower chronic disease risk. It can help you to lower the risks of heart disease, inflammation and also cancer. All these diseases have the main problem of high inflammatory process at their cause. And therefore you must consume some foods such as flax meal, walnuts, navy, soy and kidney beans too. All this provide good amount of omega 3 fatty acid to your body which can be increased with the help of omega 3 supplements too.
Eat Fish Three Times a Week
Food Rules for Anti Inflammatory Diet: While talking about the foods rich in omega 3 fatty acid, it is also advisable to consume fish at least three times a week to fight inflammation. Fishes such as low fat fish, cold water fish should also be consumed. Some of the best cold water fishes are salmon, oysters, herring, trout, mackerel, sardines and anchovies. These are some of the fishes rich in omega 3 fatty acid, and can help you to take care of inflammation and your health.
Use Oils That Have Healthy Fats
Your body requires some sort if fat to stay healthy. But you must know how to choose fats that are healthy for you. Some oils that fight inflammation are virgin and extra olive oil, expeller pressed canola are some of the best oils that have healthy fats in them. Some of the options such as high oleic sunflower and safflower oil can also help in inflammation process.
Eat Healthy Snacks Twice a Day
Food Rules for Anti Inflammatory Diet: It is healthy to consume some snacks in a day to balance your time and diet. If you are a regular snacker, you should focus on eating fruit or unsweetened Greek style yogurt, celery sticks, nuts, carrots and also almonds, walnuts, pistachios. These are some of the healthy snacks that you must eat two times in a day to fight off inflammation and therefore live a healthy life.
Avoid Processed Foods and Refined Sugars
You should completely avoid foods that has high fructose corn syrup or is sodium rich. You should always avoid refined sugars and artificial sweeteners whenever possible. They can give you many types of health problems such as raised uric acid levels, raised blood pressure and also increased risk of fatty liver diseases too. These are some of the foods that you must avoid in order to not only fight inflammation but also such other diseases.
Cut down Trans Fats
Food Rules for Anti Inflammatory Diet: You must know that too much of Trans fat can relate directly to inflammation in your body. There have been studies showing how fat should be shown on the nutrition charts in food. High levels of such fats can reach to higher levels of C-reactive protein, which is the one reason for inflammation in your body. Some foods such as vegetable shortenings, crackers, select margarines and cookies are also just few examples of food that may contain high trans foods.
Use Phytonutrients Foods for Sweetening It and Flavoring Them with Spices
Food Rules for Anti Inflammatory Diet: There are some fruits and vegetables which are loaded with important phytonutrients that can naturally sweeten your meals. For sweetening your meals in natural way, you can also add apples, apricots, carrots and also berries.
In the similar way, you can also add naturally savory meals with the help of spices. Such as cloves, cinnamon, rosemary, turmeric, ginger, thyme and sage. These are some of the spices and natural ingredients which are well known for the Anti Inflammatory properties. This can also help in making your meals good and also stay inflammation out and away from your system.
These were the Food Rules for Anti Inflammatory Diet. You should definitely try out these rules for the optimal health. Also they helps you to stay away from inflammation and keep your health in the best form.