The anti-inflammatory diet is composed of healthy foods such as fruits, vegetables and whole grains. The diet is based on the findings of experts that persistent or frequent bouts of inflammation inside your body can lead to sickness.
The diet encourages eating of foods that are anti-inflammatory to hinder inflammation from happening. The best part is such foods can also help heal inflammation if it's already present in your body.
In June of 2011, the USDA released MyPlate to replace the Food Pyramid as basis for what every meal an American should strive to eat more of. Upon scrutiny, I believe MyPlate is actually anti-inflammatory in nature.
1. Fruits and Vegetables
In USDA's MyPlate, fruits and vegetables should occupy one-half of your plate. Guess what? Fruits and vegetables also make up the bulk of an anti-inflammatory diet. These foods contain thousands of phytochemicals, nutrients and anti-oxidants for cancer prevention.
2. Whole Grains such as Brown Rice
The MyPlate recommends 1/2 of the grains you place on your plate should be whole grains. In the anti-inflammatory diet, all the grains you consume should be whole grains. Refined grains have no place in an anti-inflammatory diet.
Whole grains are unprocessed. They are anti-inflammatory because they are rich in dietary fiber while refined grains have been stripped off of dietary fiber and a lot of B vitamins as well. White rice and white bread are refined grains that are pro-inflammatory.
3. Beans and Legumes
Beans and legumes are extra special kind of vegetables. They contain nutrients such as dietary fiber and folate, that come from vegetables. They are also good sources of protein. If you look at MyPlate, 1/4 of it should be protein. Beans can be the source of protein of your diet instead of meat.
4. Omega 3 Fatty Acids
Saturated fats have inflammatory properties. But not all fats should be removed from your diet. There are healthy fats which are anti-inflammatory. Omega 3s are healthy fats. Foods rich in Omega-3s such as salmon are particularly good in the reduction and prevention of inflammation.
Extra virgin or virgin olive oils are also anti-inflammatory because they are particularly rich in Omega 3 fatty acids. This healthy oil is the main source of fat of the Mediterranean diet. One of the healthy benefits of olive oil use is a preventive effect against inflammatory breast cancer.
5. Asian Mushrooms
Asian mushrooms have been found to be beneficial in prevention of inflammation. Examples of asian mushrooms include ganoderma or lingzhi, shiitake, portobellos and more. Ganoderma, also known as red mushrooms, is already being used extensively for its excellent anti-inflammatory and anti-tumor properties. This particular mushroom isn't edible but ganoderma extract is now being used as primary ingredient for food supplements.
6. Herbs and Spices
Examples of anti-inflammatory herbs and spices are turmeric, garlic, ginger, thyme and basil. Turmeric, known as Indian gold, is on the list of cancer prevention foods. Experts believe that India's low rate of prostate cancer cases is due to its high consumption of turmeric spice.
Basil protects your cells from radiation effects because it contains flavonoids. It also contains eugenol, which can suppress an enzyme in your body that causes inflammation.
Herbs and spices are also the main seasoning in the Mediterranean diet, which is also an anti-inflammatory type of eating plan.
7. Soy Foods such as Tofu
Soy is an excellent source of protein. Vegetarians get their protein from soy. It is also a major part of the Asian diet which studies found to be one of the reasons why prostate cancer among Asian men who consume a lot of soy is low compared to American men.
8. Fish and Seafoods
Seafoods are rich in Essential Fatty Acids (EFA). If your body is deficient in EFA, you often experience cravings for fatty foods. A typical Western daily menu lacks EFA-rich foods.
According to a Physicians Healthy Study done among 21,406 men for 22 years, those who eat seafood more than 5 times a week have a lower risk of getting colon cancer by as much as 37% compared to those who eat fish less than once a week.
The study confirms too much red meat in your diet is what causes colon tumor.
If you used to think that only health problems with "itis" such as arthritis or appendicitis involve inflammation, here's a new perspective: Heart diseases, most common cancers and Alzheimer's are triggered and worsened by inflammation.
The anti-inflammatory diet also has anti-aging prevention benefits on your skin.
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