Most Poles struggle with this problem. Diet helps fight it
Diet has a huge impact on the functioning of the immune system. Improper nutrition may lead to the development of tissue inflammation. Fortunately, introducing appropriate habits helps to reverse the unfavorable processes taking place in the body. See what exactly the anti-inflammatory diet is.
Inflammation is the body's defense response. It arises in response to the appearance of viruses, unfavorable bacteria or other undesirable factors in the body. If it lasts too long, it leads to many health complications. It damages tissues and organs, gradually destroying them, and also promotes the development of various diseases, including diseases of the digestive system. Therefore, inflammation should not be underestimated. Diet plays an important role in the process of combating them. See what to eat and what to avoid to deal with them.
What is an anti-inflammatory diet?
There is no single definition of an anti-inflammatory diet. In fact, it combines elements taken from various ways of eating. It places great emphasis on eating plenty of vegetables, fruit, legumes, nuts and fish, as well as whole grains. Monounsaturated and polyunsaturated fatty acids, especially omega-3 fatty acids, play a key role in reducing inflammation in the body. Their sources include products such as: avocado, olive oil, rapeseed oil, nuts, linseed oil, linseed and fatty sea fish (mackerel, salmon, herring, trout, etc.). National Center for Nutrition Education to eat 14 to 30 g of nuts a day for 5 days. Fish should be on the table at least twice a week.
You should also not forget about vegetables and fruits. It is a valuable source of fiber, which regulates intestinal function, as well as polyphenolic compounds (including resveratrol, quercetin and rutin). They have strong anti-inflammatory effects. Additionally, they lower blood glucose levels and “bad cholesterol” levels. Thus, they reduce the risk of developing many cardiac, neurological and cancer diseases. It is worth mentioning that one of the factors influencing the occurrence of this type of diseases is often chronic inflammation.
Dietitian Hanna Stolińska advises to eat more green leafy vegetables (e.g. kale, spinach, corn salad, and other types of lettuce). Preferably twice a day in unprocessed (raw) form. An important ally in the fight against inflammation, as the expert points out, are also berries, apples and fresh pineapple. The last fruit mentioned provides bromelain. This compound relieves swelling and helps fight microorganisms.
An anti-inflammatory diet must include protein. Its main source should not be meat, but legumes and the previously mentioned fish. You should also not forget about carbohydrates. It is worth choosing whole grain cereal products with a low glycemic index, such as buckwheat, pearl barley, wholemeal pasta and dark bread. You also need to remember to hydrate your body. Water and green tea will work well.
What spices should you use in an anti-inflammatory diet?
As Dr. Hanna Stolińska emphasizes, turmeric, ginger, cinnamon and cocoa have great anti-inflammatory potential. It is worth completely giving up sugar as an addition to coffee, tea or other drinks consumed every day and limiting salt consumption. Both indicated spices can be successfully replaced. A good substitute for traditional sugar is stevia, xylitol or erythritol. Salt can be replaced by basil, coriander, pepper, mustard and lovage. Herbs de Provence are also great.
What not to eat on an anti-inflammatory diet?
It is not only the consumption of red meat, salt and sugar that should be limited. It is also worth giving up alcohol, fast food, highly processed products, ready-made delicatessen products, sweets and salty snacks. It is also not recommended to drink colorful, sweet drinks and eat in a hurry.
