What is the anti-inflammatory diet and why is it so important? We did an in-depth blog on this a few months back titled 'The Anti-Inflammation Diet: What Is It & Does It Work?'. Please check that out if you want a complete explanation; however, in short, the anti-inflammation diet is a list of foods that are considered beneficial by science to help fight auto-immune diseases such as arthritis and even dementia.
In a nutshell, many anti-inflammatory foods are those that a mainstream dietician would encourage you to eat. Wholefoods such as fruits, vegetables, whole-grains, and natural proteins are encouraged. Here's a specific list of food groups you may want to invest in for the future.
Healthy Fats
Healthy fats from foods rich in omega-3s, 6s, and 9s, such as olive oil, avocados, nuts and seeds, may help reduce inflammation and blood pressure levels according to studies.
Whole Fruits
Whole fruits, particularly berries and cherries high in antioxidants, vitamins, minerals and other nutrients are considered to have components that help reduce inflammation. Just make sure you are not stripping the fruits of their fibre by juicing.
Herbs and Spices
In a controlled study, researchers found that when participants ate a meal high in fat and carbohydrates, with six grams of a spice blend added, they had lower inflammation markers compared to those who ate a meal made with less or no spices. Spices such as turmeric, ginger, basil, oregano, thyme and cinnamon were part of the study and are considered good options.
Fatty Fish
Fatty fish such as salmon, tuna, sardines and mackerel are all high in long-chain omega-3 fatty acids which are said to reduce inflammation in the body.
Leafy Greens
It comes as no surprise that eating your veggies is good for you! Aim for a variety of types and colours – especially dark, leafy greens (spinach, kale, Asian greens) broccoli and cauliflower, brussel sprouts, beetroot.
Whole Grains & Legumes
Whole grains with low-GI, proteins, fibre and anti-oxidants, such as brown rice, amaranth, buckwheat, and quinoa are considered beneficial. Similarly, so are legumes and beans such as black beans, black-eyed peas, chickpeas, lentils, red kidney.
That's the main food groups involved in an anti-inflammatory diet! They are quite similar to the much touted Mediterranean diet. What are your thoughts on the anti inflammatory diet? Have you noticed an increase in the last couple of years from customers interested in these foods? Comment below!
Source: arthritisnsw.org.au
