Food

Heal Your Body With The Ultimate Anti-Inflammatory Diet

Did you know that by just changing your diet you would be able to banish chronic inflammation?

When it comes down to chronic inflammation, doctors usually treat its symptoms with anti-inflammatory medicines like:

  • NSAIDs (non-steroidal anti-inflammatory drugs) like naproxen, ibuprofen, and aspirin are usually prescribed.
  • Acetaminophens (paracetamol, Tylenol) are also recommended for reducing the pain, but they don’t reduce the actual inflammation.
  • Corticosteroids if taken orally can induce Cushing’s syndrome, hypertension, low blood potassium levels (hypokalemia), connective tissue weakness, and metabolic alkalosis. And if taken with inhalers, you are at a greater risk of developing thrush.

But are the short-term benefits really worth the long-term risks?

Only relying on them puts you at risk of developing stomach ulcers, stroke, and heart attack. They can also worsen asthma symptoms and can lead to kidney failure.

You have to be careful because the higher the dosage and the longer you take these particular meds, the more you run the risk of being affected by their side effects.

But is there an easier, natural, more effective and with no side effects solution of reducing and even eradicating chronic inflammation out of your body?

Yes there is and all you have to do is to add these anti-inflammatory foods to your meals:

Vegetablesvegetables

  • Lightly cooked dark leafy greens like:
    • Spinach
    • Collard greens
    • Kale
    • Swiss chard
  • Cruciferous vegetables like:
    • Broccoli
    • Cabbage
    • Brussels sprouts
    • Kale
    • Bok choy
    • Cauliflower
  • Other vegetables like:
    • Carrots
    • Beets
    • Onions
    • Peas
    • Squashes
    • Sea vegetables
    • Washed raw salad greens

You should eat 4 to 5 servings* per day minimum.

*One serving is equal to 2 cups of salad greens or ½ cup vegetables cooked, raw, or juiced.

Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Make sure that you always choose organic and colorful veggies. You can eat them both raw or cooked in whichever combination you want.

Beans and legumes should also be part of your daily habit.

They store high amounts of folic acid, magnesium, potassium, and soluble fiber. They are also low-glycemic-load food.

You can eat them well cooked either whole or pureed into spreads like hummus and you should include 1 to 2 servings* per day into your diet.

*One serving is equal to ½ cup of cooked beans or legumes.

beans and legumesBest choices

  • Anasazi
  • Adzuki
  • Black beans
  • Chickpeas
  • Black-eyed peas
  • Lentils

Healthy fats are a must to your diet.

I recommend you have 5 to 7 servings* of healthy fats per day.

*One serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, or 1 ounce of avocado.

Best choices:

  • Walnuts
  • Avocados
  • Seeds
    • Hemp seeds
    • Flaxseed

Whole and Cracked Grains

They should be consumed daily, in 3 to 5 servings*.

*One serving is equal to about ½ cup of cooked grains.

The reason I urge you to add them all to your diet is because whole grains digest slowly. Therefore, they reduce the frequency of blood sugar spikes which can trigger inflammation.

By whole grains, I mean :

  • Brown rice
  • Basmati rice
  • Wild rice
  • Buckwheat groats
  • Barley
  • Quinoa
  • Steel-cut oats

Whole-Soy Foods

You should serve them 1 to 2 times daily.

One serving is equal to ½ cup tofu or tempeh, 1 cup soy milk, ½ cup cooked edamame, or 1 ounce of soy nuts.

Soy foods contain isoflavones that have antioxidant activity and are protect you against cancer.  Choose whole soy foods over fractionated foods like isolated soy-protein powders and imitation meats made with soy isolate.soy foods

Best choices:

  • Tofu
  • Tempeh
  • Edamame
  • Soynuts
  • Soymilk

Fish and Shellfish

They should be consumed weekly, in 2 to 6 servings*.

*One serving is equal to 4 ounces of fish or seafood.

Best choices:

  • Wild Alaskan salmon (especially sockeye)
  • Herring
  • Sardines
  • Black cod (sablefish)

I strongly recommend them because they are rich in omega-3 fats, thus having a very potent anti-inflammatory effect.

Alternatively, if you don’t like fish, you should at least take a fish-oil supplement in a dose of 2 to 3 grams per day.

You can also opt for oysters which possess extremely healthy nutrients like copper, zinc, and manganese. All of which improve the effect of the omega-3s needed to destroy inflammation.

Protein

It should be consumed every week in 1 to 2 servings*.

*One portion is equal to 1 ounce of cheese, one 8-ounce serving of dairy, 1 egg or 3 ounces cooked poultry or skinless meat.

Best choices: protein

  • High-quality natural cheese and yogurt
    • Emmental (Swiss)
    • Jarlsberg
    • Parmesan
  • Organic, omega-3 enriched eggs (free-range chickens)
  • Skinless poultry (organic, cage-free chickens)
  • Grass-fed lean meats

Unless you have an allergy to one of the ingredients above, you should follow this guideline just so.

If you want to see results much faster, you should also add the TOP 7 Anti-Inflammatory Foods to your diet.

Are you already consuming these anti-inflammatory foods?

 

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