There’s a new star in weight-loss heaven: the anti-inflammatory diet. It should even protect against diseases in the long term. But what about the form of nutrition? Eat a healthy diet and stick to anti-inflammatory foods, and you can lower your risk of getting sick. On the other hand, if you often choose the wrong foods that promote inflammation, the risk of the disease can increase. That can be concluded from the testimony of a Harvard nutrition expert.
Because according to Dr. Frank Hu, Professor of nourishment and Epidemiology at the Department of Nutrition at the Harvard School of Public Health, some experimental studies have shown that nutrients found in foods and beverages can have anti-inflammatory effects.
The Danish nutritionist Martin Kreutzer has also taken a closer look at the topic and has written a book on the “anti-inflammatory diet.”
How Should I Eat On The Anti-Inflammatory Diet?
Place your nourishment necessary, and make sure that your diet is mainly fruits, vegetables, nuts, whole grains, fish, and healthy oils. On the other hand, avoid processed foods that contain sugar, wheat flour, and processed fats.
Anti-Inflammatory Diet: Pyramid Of Anti-Inflammatory Foods
Martin Kreutzer and Anne Larsen have put together a food pyramid with five levels as a guide. The first pyramid level represents the healthy base, i.e., the food we consume the most on the anti-inflammatory diet. Here you will find, among other things, water, broccoli, avocado, fish, herbs, berries, ginger, garlic, and, and, and.
On the pyramid roof, i.e., on level five, you will find all the unhealthy foods that we should remove completely from our eating plan: sweets, alcohol, lemonade, fast food, chips & Co. These findings are not particularly new, yet we need to recall them regularly.
Anti-Inflammatory Diet: These Are The Foods You Should Be Eating
These are the anti-inflammatory foods you should eat regularly:
- Tomatoes, carrots
- olive oil
- green leafy vegetables such as spinach, various types of cabbage such as broccoli
- fatty fish such as salmon, mackerel, tuna, and sardines
- Fruits like berries, cherries, and oranges
Apart from the negative influence on body weight, so-called unhealthy foods are suspected of increasing the risk of type 2 diabetes or heart disease. According to Dr., It is also no surprise that bad foods promote disease. After all, inflammation is an important factor in the development of many chronic diseases.
Not every inflammation is noticeable. Some even smoke in our body unnoticed for years and at some point break out in the form of an illness. Other rashes, however, are more obvious and manifest as inflamed skin or sore joints.
Anti-Inflammatory Diet: These Are The Foods You Should Avoid
Try to avoid or significantly reduce the following foods from your eating plan as they are suspected of promoting inflammation:
- processed carbohydrates such as white bread and cakes
- French fries and other fried foods
- Lemonade and other sugary drinks
- red meat (beef, pork) and processed meat products such as sausage
- Margarine, shortening, lard
Benefits Of The Anti Inflammatory Diet
Foods that are said to have an anti-inflammatory effect usually contain the much-praised antioxidants. Fruits like blueberries and apples or vegetables like spinach and kale are just some of them. Nuts, especially walnuts, are also among the positively rated foods.
The Mediterranean diet is generally considered to be the healthiest diet of all. It is noticeable that some foods that are also considered anti-inflammatory are part of the Mediterranean diet. What is particularly good about it is the comparatively easy implementation of the anti-inflammatory diet.
An Important Note At The End:
An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and achieve or maintain a healthy weight.