There are many diets but one of the most popular is the anti-inflammatory diet. All the experts agree that a healthy and balanced diet is a great step towards good health. The anti-inflammatory diet gives us more information and helps us to know which foods avoid chronic inflammation in our body that can lead to major diseases.
It is not about avoiding acute inflammation of our body such as some swelling or redness. The anti-inflammatory diet recommends foods that prevent chronic inflammation that generates other diseases. These sometimes go unnoticed but are associated with diseases such as arthritis, diabetes, fibromyalgia, gingivitis, etc.
In addition to preventing these diseases, there are diseases or symptoms that can make the use of an anti-inflammatory diet advisable. Thus pathologies such as hypothyroidism and hyperthyroidism, LDL cholesterol, obesity, arthritis or hypertension improve with this diet.
Recommended foods in the anti-inflammatory diet
The foods that are used and recommended in this diet are varied and form a diet that is not monotonous for the person.
In the section on vegetables and fruits, most of which are included in other diets, we can enjoy citrus fruits and apples. Also fruits such as blueberries, strawberries and watermelons. Although these are recommended, in general, the consumption of fruits is recommended for its contribution of vitamins, fiber and minerals.
As for the
, all green leafy vegetables are recommended for their contribution of chlorophyll, for example, spinach, lettuce, escarole, broccoli and artichokes are very welcome. Also garlic and onion. Due to their contribution in carotenoids, vegetables such as carrots and pumpkins are interesting in this diet. Also the tomato for its contribution of lycopene. Cocoa, tea and coffee are interesting in moderation.
The anti-inflammatory diet recommends the use of vegetable protein through legumes. These are lentils, broad beans, chickpeas and beans. Animal protein is interesting that its origin is from blue Fish. Thus we can include fish such as mackerel, tuna, sardines, anchovies, salmon and herring in the diet. They all provide high-quality and very healthy omega-3 fatty acids.
An interesting source of minerals are dried fruits, especially walnuts and seeds such as flax, Chia and hemp. On the other hand, the use of healthy fats such as olive oil and avocados They can complete an anti-inflammatory diet.
Foods to avoid on the anti-inflammatory diet
As in other diets, the foods to avoid are associated with foods ultra-processed that contain trans or hydrogenated fats. So cold cuts and sausages should be avoided. Also pizzas, nuggets and fish sticks they should be avoided. Snacks such as chips and industrial pastries rich in sugars and fats. And in general the pastry with a high contribution of sugar.
Red and fatty meats such as beef, pork or lamb are not recommended on the anti-inflammatory diet. Refined oils such as corn, sunflower, and soybean oils should be avoided or greatly reduced. You should also reduce or eliminate the consumption of white bread and pasta that have refined flour as ingredients.
As for the sugary drinks should not be consumed nor the juices that provide many sugars and little fiber. Last but very important, the Elimination of alcoholic beverages is very important. They must be removed. Alcoholic beverages are the origin of chronic inflammations.
