What is an anti-inflammatory diet?
An anti-inflammatory diet is a nutrient-dense diet focused on protecting against inflammations in the body (skin, joints, teeth, vital organs) that are health warning signs. These are 8 anti-inflammatory food pillars:
-High lean protein and fiber
-Supports healthy gut microbiome foods (includes probiotics and prebiotics)
-Antioxidants (includes Vitamins A, C, and E that help fight free radicals)
-Polyphenols (such as curcumin in turmeric spice, and rainbow colorful fruits, vegetables, and other plant-based foods)
-Whole foods and minimally processed foods with “whole” in ingredients
-Omega-3 foods, and healthy fats
-Low glycemic index foods
-Immunity foods (such as. alliums, mushrooms, onions)
A Mediterranean diet is a type of an anti-inflammatory diet that focuses on heart-healthy foods like extra virgin olive oil, healthy proteins such as wild fishes, healthy fats, and dairy such as Greek yogurt.
Plant-based foods such as vegetables, legumes, and grains, also belong on an anti-inflammatory diet along with whole foods that are as close to nature grown foods, like those on a clean diet lifestyle.
Anti-inflammatory foods help prevent recurring or acute inflammation flareup symptoms, that can protect against chronic inflammation and diseases that can develop later down the road, such as cardiovascular diseases (that are still among the highest common causes of mortality).
Chronic inflammation is also linked to certain cancers. Antioxidants in many anti-inflammatory foods help fight against cell free radicals
Type 2 diabetes (or lifestyle diabetes) is also one of the fastest growing diseases on our planet. Low-sugar foods and focusing on lower glycemic index foods on an anti-inflammatory diet better help balance blood sugar and support weight loss.
Cognitive decline is another rising health concern area. Maintaining a healthy mind and preventing chronic brain inflammation as you age is a critical part of longevity and happy living in your golden years.
No matter what genes you were bestowed, anti-inflammatory eating and living habits help fight against what’s stacked against you in the surrounding and changing daily environmental factors.
Who is an anti-inflammatory diet good for?
As a broader longterm diet, it’s good for everyone and anyone who is on a longevity mission and preventing body inflammation. An anti-inflammatory diet has a wide variety of healthy foods and food categories to include and choose from including fruits, vegetables, proteins, dairy, and grains.
So someone who has known food allergies or food sensitivities to certain foods can potentially eat other anti-inflammatory foods from the same categories or botanical food families. They can also create similar culinary tastes from anti-inflammatory ingredients that are not from the same food family.
What is an antioxidant?
An antioxidant neutralizes and helps fight against unstable molecules called free radicals. Vitamins A, C, and E are powerful antioxidants. They minimize inflammation, oxidative stress (to cells and tissues), and the effects of aging.
Human bodies have trillions of cells. Glutathione is a naturally produced master antioxidant in every cell, and that amount decreases as you age. That’s why supplementing antioxidants with an anti-inflammatory food diet is smart for healthy living.
What is a low-sodium soup that’s anti-inflammatory?
A homemade easy turmeric soup with 15-beans (without seasoning packet), vegetables like Brussels sprouts, and with rice or potatoes. Avoid using store-bought sauces, seasoning blends, regular soy sauce, and ingredients with MSG. You can also make a low-sodium soup with mushroom, oats, sherry vinegar and a white pepper umami flavor that has very low-sodium.