Anti-Inflammatory Diet

What are the benefits of an Anti-Inflammatory Diet? First we need to know that inflammation happens when the immune system becomes activated due to the body recognizing anything that is foreign, such as an invading microbe, virus, bacteria or chemical. This often triggers inflammation. However, an inflammatory response can also occur when the immune system goes into action without an injury or infection to fight. Since there’s nothing to heal, the immune system cells that normally protect us begin to destroy healthy arteries, organs and joints. The body responds by triggering inflammation to the body itself (autoimmunity). Inflammation can have damaging consequences over the long term. Left unchecked, it can contribute to chronic diseases, such as heart disease, blood vessel disease, diabetes, obesity, cancer, Alzheimer’s & Parkinson's diseases, Crohn´s & Ulcerative Colitis and many other medical damaging conditions.

To reduce the occurrence of inflammation in the body and prevent it from happening, it is important to take into account the following; load up on antioxidant and nutrient dense foods; eliminate inflammatory foods, i.e. red meat, most simple carbohydrates, such as white flour, white rice, refined sugar and anything with trans fatty acids; control blood sugar and limit or avoid high level fructose; as well as the importance of losing weight and managing stress.

Antioxidants are nutrients that help to neutralize destructive oxidation in the body. Oxidation is the result of free radical damage to cell structures, which weakens the immune system and can cause inflammation. Free radicals are highly destructive molecules, containing unpaired electrons, that are created in our bodies because of injury/diseases and harmful lifestyle choices such as; eating bad food; smoking; excess alcohol intake; regular exposure to stress, anger and aggressive behaviour; poor sleeping habits and abuse of drugs and pharmaceutical medicines.

The body in itself does not produce antioxidants. They have to be introduced through the food and drink we consume. Therefore we should chose an anti-inflammatory and nutrient dense diet. An anti-inflammatory diet accordingly should consist of fruits, vegetables, nuts, seeds, berries, whole grains, low fat dairy products (yogurt, etc.) and omega fatty fish (e.g. salmon and mackerel). Examples of nutrient dense foods are; blueberries, strawberries, citrus fruits, avocados, pineapple, apples, tomatoes, olive oil, leafy greens (spinach, etc.), ginger, cabbage, spirulina, maca, quinoa, kiwicha, macambo nuts, sacha inchi seeds, chia seeds, broccoli, garlic, cinnamon, turmeric and several others.