Simple Nutrition: Anti-inflammatory Nutrition

• Chronic low levels of inflammation can lead to autoimmune issues, cardiac disease and cancer.

• There is evidence that dietary choices may help manage chronic inflammation.

• An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation.

  • The following conditions involve inflammation:

    • rheumatoid arthritis

    • psoriasis

    • asthma

    • Crohn’s disease

    • colitis

    • inflammatory bowel disease

    • lupus

    • Hashimoto’s thyroiditis

    • metabolic syndrome

    • cancer

• The anti-inflammatory diet is not a specific regimen but rather a style of eating.

• Anti-inflammatory nutrition includes a focus on:

  • fruits and vegetables

  • foods containing omega 3 fatty acids

  • whole grains

  • lean protein

  • good fats

  • spices

• Some foods contain ingredients that can trigger or worsen inflammation: Anti-inflammation nutrition discourages or limits the consumption of:

  • processed foods

  • red meats

  • alcohol.

  • sugar

  • processed foods

Antioxidants

• Inflammation can be caused by cellular damage from free radicals.

  • Antioxidants are molecules in food that help remove free radicals from the body.

• Free radicals

  • Free radicals are the natural byproducts of some bodily processes, including metabolism.

  • External factors, such as stress and smoking, can increase the number of free radicals in the body.

  • The body creates some antioxidants that help it remove these toxic substances, but dietary antioxidants also help.

• Antioxidants are compounds that may help delay or even prevent cell damage in the body.

  • An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants.

  • An anti-inflammatory diet favors foods that are rich in antioxidants over those that increase the production of free radicals.

    • Omega 3 fatty acids, which are present in oily fish, may help reduce the levels of inflammatory proteins in the body.

    • Fiber can also have this effect.

• Food sources of antioxidants:

  • Blueberries

    • Wild blueberries contain a large number of antioxidants.

    • They contain anthocyanins which belong to a group of chemicals that have antioxidant and anti-inflammatory actions.

    • Anthocyanins are responsible for many of the bright colors of fruits and vegetables.

  • Dark chocolate

  • Artichokes

    • Steaming increases the effectiveness of the antioxidants by 15 times while boiling increases by 8 fold.

  • Pecans

    • Pecans offer high levels of good fat, minerals, and antioxidants.

  • Strawberries

    • Strawberries owe their red color to anthocyanins.

  • Red cabbage

    • Red cabbage, like strawberries and red kale, contains anthocyanins

  • Raspberries

  • Beans

    • Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants.

  • Purple or red grapes

  • Spinach

    • Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health.

  • Beets

    • Beets are vegetables that contain antioxidants belonging to a class of pigments calledbetalains.

    • Betalains may help prevent colon cancer and digestive issues.

  • Kale

    • Contains several antioxidants.

    • Red kale may offer more than green kale because it contains anthocyanins.

  • Orange vegetables

    • These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention.

      • carrots

      • acorn squash

      • butternut squash

Foods to Eat

• those that are rich in nutrients

• provide a range of antioxidants

• contain healthful fats

• foods that may help manage inflammation include:

  • oily fish, such as tuna and salmon

  • fruits, such as blueberries, blackberries, strawberries, and cherries

  • vegetables, including kale, spinach, and broccoli

  • beans

  • nuts and seeds

  • olives and olive oil

  • fiber

  • raw or moderately cooked vegetables

  • legumes, such as lentils

  • spices, such as ginger and turmeric

  • probiotics and prebiotics

Simple Recommendations

• Eat mindfully

  • Realize that food is the fuel for the human body. Make sure that what you eat ins not only pleasant, but provides you with the necessary nutrients for your body to function.

• Include a variety of healthy foods

  • No one food can be the sole contributor to health and excellent nutrition.

  • Whole Foods with dense nutrient content are the best.

• Eat fresh and simple.

  • Avoid processed foods.

  • Shop the periphery of the supermarket.

• Check labels

  • If you buy foods and products with labels, always check labels.

• Eat the rainbow

  • vary the colors of fruits and vegetables.

• Avoid processed foods

  • foods with added sugars and salts, unhealthy oils, processed carbohydrates, which are present in white bread, white pasta, and many prepared baked goods, excess alcohol, premade desserts and bakery products.

• Additional foods to avoid

  • Gluten

  • A gluten-free diet can be restrictive, and it is not suitable for everyone

  • Nightshades: Plants belonging to the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flares in some people with inflammatory diseases.

  • Carbohydrates: A high carbohydrate diet, even when the carbs are healthful, may promote inflammation in some people.

Anti-Inflammation Recommendations

• Pick up a variety of fruits, vegetables, and healthful wholegrain products when shopping

• There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthful fats may help manage inflammation.

• Incorporating 30 minutes of moderate exercise into the daily routine will help with inflammation.

• Practicing good sleep hygiene, as poor sleep can worsen inflammation.

• Stress management is also important,