Anti-Inflammatory Foods

Anti-inflammatory foods such as saffron and macerated garlic, for example, act by preventing or decreasing the production of substances in the body that stimulate tissue inflammation. Also, this type of food promotes healing and helps strengthen the immune system, making the body more resistant to diseases such as flu, colds, and other diseases.

Its anti-inflammatory effect is due to the fact that these foods contain substances such as omega-3, vitamin C, lycopene, allicin, natural antioxidants, and polyphenols. A great example of this diet is the Mediterranean diet, which is composed of high content of fresh fruits and vegetables, nuts, grains, and good fats. See more about the Mediterranean diet.

These foods are also important in the treatment of pro-inflammatory and chronic diseases such as rheumatoid arthritis, as they help prevent and reduce joint pain that occurs as a result of this disease.

Anti-inflammatory Foods

Foods that prevent and help reduce inflammatory processes in the body are:

• Aromatic herbs such  as saffron, oregano, parsley, coriander, basil, rosemary;
• Fish rich in omega-3s such  as tuna, sardine, and salmon;
• Seeds with omega-3, such as flaxseed, chia, and sesame;
• Fruits such  as orange, kiwi, acerola, banana, guava, and pineapple;
• Red fruits, such as pomegranate, watermelon, cherry, strawberries, and grapes;
• Nuts such  as cashew / merely or cashew, walnuts, hazelnuts, Brazil nut, peanut or peanut;
• Vegetables such as broccoli, cauliflower, cabbage, tomato, spinach, cabbage, macerated garlic, onion;
• Condiments such as ginger, curry, and turmeric;
• Integral carbohydrates such as oatmeal, rice, and pasta;
• Oils such as olive, flaxseed, or coconut.

To strengthen the immune system and fight pro-inflammatory diseases, these foods should be ingested daily, increasing the consumption of fish 3 to 5 times per week, adding seeds to salads and yogurts, and eating fruits after meals as a dessert or In the snacks. See some natural teas that help fight inflammation.

Proinflammatory Foods

In addition to increasing the consumption of anti-inflammatory foods, it is also important to reduce the consumption of pro-inflammatory foods, that is, they increase inflammation in the body because they contribute to weight gain, which is a risk factor for inflammation. So these are:

• Red meats and processed meats such as sausages, ham, sausages, salami, and bacon;
• Refined carbohydrates such as white bread, cookies, and biscuits;
• Soft drinks and sugary drinks;
• Frozen high-fat pre-cooked food such as lasagna, fries, and pizzas and;
• Fast foods like hamburgers and hot dogs.

The more natural and less processed the diet is, the more noticeable the effects will be both physically and emotionally, preventing or reducing inflammation in the body and the risk of chronic diseases, promoting health and well-being.

Sample Menu of the anti-inflammatory diet

The table below shows an example 3-day menu of an anti-inflammatory diet, which can be beneficial in cases of arthritis and in cases where there is a chronic inflammatory process:


Foods

Breakfast
Day 1
240 mL of natural yogurt liquefied with strawberries + 3 Whole Toast with peanut butter
Day 2
1 glass of natural orange juice + Spinach Omelet
Day 3
Peanut butter cinnamon oatmeal pancakes with 1/2 chopped banana on wheels + 1 glass of sugarless pineapple juice

Morning Snack
Day 1
1 banana chopped in a wheel with cinnamon (heat it in the microwave or in the oven)
Day 2
1 medium apple with 1 tablespoon peanut butter
Day 3
240 mL of Avocado Smoothie + 6 Nuts

Lunch Dinner
Day 1
1 grilled salmon wheel with baked potatoes with tomato, onion, and paprika, seasoned with oregano, garlic, and olive oil + Cooked asparagus
Day 2
90 grams of chicken with chopped turmeric in strips + 4 tablespoons of brown rice + green salad with apple pieces + 1 teaspoon of flaxseed oil
Day 3
Wholemeal pasta with crumbled fresh tuna with pesto sauce + Cooked broccoli salad with carrots and 1 teaspoon olive oil

Snack the Afternoon
Day 1
1 slice of watermelon
Day 2
240 mL natural yogurt with honey + 1 tbsp oatmeal + 1 tbsp chia seeds
Day 3
2 whole-wheat toasts with ricotta cheese