Helping the body fight inflammation is largely dependent on proper food choices. By avoiding omega-6s and prioritizing omega-3s, as well as fruits and vegetables, we can soothe the body and maintain our health.
Chronic inflammation is the cause of many health problems. Arthritis, asthma, allergies, heart disease, cancer, Alzheimer’s disease and even diabetes depend, in part, on our diet. Adopting an anti-inflammatory diet helps provide maximum nutrients to the body while calming the inflammation. Its principle is quite simple and intuitive.
Choosing Foods Rich in Omega-3s
The essential element: fats. Avoid the omega-6 fatty acids found in corn, sunflower, peanut and soybean oils, as well as trans-fatty acids (TFAs), which are found in processed and fried foods. Refined flour, sugar, and foods with a high glycemic index are also to be avoided, as they increase the level of insulin and glucose, which promotes inflammation.
Once the “bad” food is eliminated, make way for all the foods that do us good, especially anti-inflammatory fats, rich in omega-3 fatty acids. Salmon, sardines, herring, anchovies, flax, hemp and nut seeds, olive, avocado, flax and nut oils, as well as fruits and vegetables better foods to reduce inflammation.
Vegetables Rich in Antioxidants
She Knows state that “Fruits and vegetables rich in antioxidants are important, especially onions, garlic, peppers and dark leafy vegetables. They are rich in anti-inflammatory carotenoids, vitamin K and vitamin E,”. Herbs and spices also contain useful compounds to fight inflammation.
Regarding proteins, it is essential to take into account the quality of the product: organic eggs provide more anti-inflammatory fatty acids than eggs from industrial farming.
The Food Pyramid
The easiest way to approach the anti-inflammatory diet is to focus on what you can have rather than what you can’t have. If you do not know how to go about it, follow this pyramid by consuming the products at the bottom with each meal, and those at the top in moderation:
Level I – Fruits and vegetables.
Level II – Carbohydrates and whole grains.
Level III – Nuts, seeds, and hemp oils, avocado and olive.
Level IV – Soy and freshwater fish.
Level V – Eggs, skinless poultry, and cheese.
Level VI – Dark chocolate, green tea, spices, and a little red wine.