8 Important Tips for Anti-inflammatory Diet
Eating in a way that reduces inflammation in your body is one of the measures that will positively affect your health in the long run. Studies confirm that consuming foods that reduce inflammation in our body do not only reduce the risk of certain diseases such as osteoarthritis, rheumatoid arthritis, heart diseases, Alzheimer’s, Parkinson’s, but also slow down the aging process by stabilizing blood sugar and strengthening metabolism. The recommendations of experts in order to protect our health and adopt an anti-inflammatory diet are as follows.
1- Consume at least 25 grams of fiber every day
A fiber-rich diet allows us to take advantage of the anti-inflammatory properties of the phytonutrients in fruits and vegetables and other fiber-rich foods. Whole grains such as barley and oatmeal, vegetables such as okra, eggplant and onions, fruits such as bananas and blueberries are high in fiber.
2- Consume fruits and vegetables every day
Make sure your diet includes plenty of fresh vegetables and fruits, whether raw or cooked. Experts say it would be great to add anti-inflammatory spices like turmeric and ginger to your cooking.
3- Consume allium and cruciferous vegetables every week
Garlic, green onions and leeks are vegetables that belong to the allium family. Broccoli, cabbage, cauliflower and Brussels sprouts are important foods of the cruciferous family. Due to their powerful antioxidant properties, these vegetables reduce inflammation and protect against cancer risk. It is recommended to be consumed allium and cruciferous vegetables 4 times a week.
4- Eat foods rich in omega-3
Research shows that omega-3 fatty acids reduce inflammation and may help reduce the risk of disease in people who have chronic diseases such as heart disease, cancer and arthritis. Add foods rich in omega-3 fatty acids such as flaxseeds, walnuts and beans to your diet. You can also take omega-3 in capsule form. Of course you can also consume cold water fish such as salmon, oysters, herring, mackerel, trout, sardines and anchovies.
5- Consume fish three times a week
Consuming fish three times a week reduces the risk of inflammation, because it contains Omega-3 and other healthy fats.
6- Consume healthy fats
Our bodies need fat, so healthy fats should definitely be in our diet. Natural oils, especially olive oil, are among the foods that we should consume.
7- Avoid processed foods
Processed foods and refined sugars, especially fructose corn syrup or high-sodium convenience foods, significantly increase the risk of inflammation in the body.
8- Avoid trans fats
Read the labels of the products you consume and avoid all products containing ‘hydrogenated’ or ‘partially hydrogenated oils’.