One of best ways to keep your body healthy and free from serious illnesses is to prevent inflammation from happening in your body.
Sure, you may not have total control of how your body works due to several factors like stress, environment, and lifestyle but you have two things in your hand that is ultimately powerful enough to prevent health issues like inflammation –discipline and diet.
With these two D’s, you surely will help yourself and give your body the proper care that it needs. (1, 2, 3)
Why is inflammation a serious matter to the body?
Because an untreated and undetected inflammation in the body could lead to serious illnesses such as osteoarthritis, Alzheimer’s disease, rheumatoid arthritis, Parkinson’s disease, heart disease, and cancer as well.
Some doctors suggest adopting an anti-inflammatory diet which could help prevent such illnesses from developing in the body. Not only it has been proven to be effective in reducing the risks of such diseases but the diet also helps the body in fighting against signs of aging.
What are some of the foods to include in anti-inflammatory diet and how do you do it?
Here are some of the food you should take along with its proper ways of eating:
- Include in your diet fiber-rich food such as fruits and vegetables as they contain anti-inflammatory phytonutrients. It is suggested to take at approximately 24 grams of fiber daily. The best sources of fibers are:
- Black Beans
- Consume at least 8 servings of vegetables and fruits in your diet daily.One meal equates to half a cup of fruit or vegetable, thus make it a goal to go for 9 servings for the whole day. (4, 5, 6)
- Consume at least 4 servings of alliums such as garlic, scallions, onions and leek, and crucifers such as cauliflower, Brussels sprouts, broccoli, cabbage, and within the week. This serving is said to lower the possibility of cancer. You could also try eating one clove of garlic daily.
- Limit the red meat and saturated fat. By doing this, it will lessen the risk of heart disease and other toxic compounds of the meat.
- Include fish in your diet which is rich in omega-3 fatty acids such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Eat fish at least 3 times in 7 days.
- Choose healthy cooking oils such as olive oil (virgin and extra-virgin), canola oil, and sunflower oil. These oils contain beneficial and healthy fats that won’t harm the body.
- Go for snacks that are healthy such as carrots sticks, celery, fruits, pistachios, almonds, and walnuts. Eat these kinds of snack 2 times a day.
- Say no to foods that are high in fructose corn syrup and high in sodium which worsen inflammation in the body.
- Say no to foods with refined sugars and artificial sweeteners which could lead to type-2 diabetes, elevate uric acid levels and blood pressure levels and much more.
- Minimize the intake of vegetable shortenings, margarine, crackers, cookies, and foods which might contain trans fats as it contributes to inflammation of the body.