What is Anti-Inflammatory Diet? How Can Eating Anti-Inflammatory Foods Improve Health?
Inflammation is the body’s protective response to infection, injury and even intense physical activity. It is a critical part of the repair process which brings healthy nutrients and cells to the affected site. Acute, or short term inflammation, is a normal response to high-intensity exercise.
Inflammation comes from the Latin, inflamare, meaning heat. Acute inflammation is the body’s response to attack or injury. When we get a cut or get sick, macrophages and white blood cells work to decrease the swelling and repair the damage.
Chronic, low-level inflammation causes cancer, diabetes, heart disease, obesity, and osteoarthritis. Inflammation comes from being exposed to chemicals in the environment, such as cigarette smoke, heavy metals, pesticides, or pollution.
"Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,"
Dr. Frank Hu,
Professor of nutrition and epidemiology in the
Department of Nutrition at the Harvard School of Public Health.
Foods to Eat
Include plenty of these anti-inflammatory foods:
Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
Fruit: Especially deeply colored berries like grapes and cherries
High-fat fruits: Avocados and olives
Healthy fats: Olive oil and coconut oil
Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
Nuts: Almonds and other nuts
Peppers: Bell peppers and chili peppers
Chocolate: Dark chocolate
Spices: Turmeric, fenugreek, cinnamon, etc.
Tea: Green tea
Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men
An anti-inflammatory diet plan should be well-balanced, incorporating foods with beneficial effects at every meal.
Founder, Prajna Wellness
Dr. Deepak Chopra Center Certified Perfect Health Teacher,
Ayurvedic Life Style, Integrative Nutrition and Mind Body Wellness Counsellor.
Membership, association and affiliation:
Practitioner Member - Ayurveda Association Of Canada
Certified Integrative Nutrition and health coach practitioner member CHCA and C.A.I.N. - The Canadian Association for Integrative Nutrition