The anti - inflammatory diet refers to a diet that contains foods that actively fight inflammation while leaving out foods that are known to cause inflammation.
The two primary principles of an anti-inflammatory eating pattern are: Focus on eating whole, plant-based foods rich in healthy fats and phytonutrients like antioxidants Maintain a stable blood sugar response, since chronically high blood sugar (blood glucose) can spur inflammation.
Anti - inflammatory foods are those that have components scientifically proven to have reduce inflammation when consumed regularly. Some of the components include, but are not limited to, dietary polyphenols (compounds that occur in certain foods), phenolic acids (major components of berries), flavonoids (phytochemical compounds present in many fruit and vegetables) and proanthocyanidins (they give fruits and vegetables their colors).
What are the benefits of an anti-inflammatory diet? Improvement of gut microbiome Improved overall quality of life Improved longevity Reduction in fatigue Reduced cognitive decline Improved glucose control Improved fertility.
Anti-inflammatory foods are most beneficial when you consume them as part of an overall anti-inflammatory diet.
Here are some examples of the top anti-inflammatory foods:
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Acai – Several potent antioxidants, including anthocyanins.
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Almonds – Apha-linoleic acid (ALA) phenolic acids, flavonoids, tannins, phenolic lignans.
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Anchovies – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA omega – 3 fatty acids are metabolized into protectins and resolvins.
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Avocados – a blend of natural sugars in avocado are effective at reducing inflammation by blocking the activity of keratinocytes, specific cells involved in the body’s innate immune system.
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Basil – Caffei acid, vanillic acid, rosmarinic acid, quercetin, rutin, apigenin, chlorogenic, and p-hydroxbenzoic
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Beet Greens – Vitamin C, betalin, several phenolic acids, and flavonoids
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Beets – Betalin – several phenolic acids, and flavonoids
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Bell peppers – Capsaicin
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Black currants – Several potent antioxidants, including anthocyanins.
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Blackberries – Cyanidin – based anthocyanins
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Blueberries – Chiorogenic acid and anthocyanins
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Broccoli – Vitamin C, kaempferol, and sulforaphane
References:
Nutrients | Free Full-Text | Anti-Inflammatory Diets and Fatigue (mdpi.com)