When eaten on a regular basis, foods with
anti-inflammatory properties can help reduce inflammation in the body,
helping to prevent the long-term health consequences associated with it —
but only if you also eliminate the foods that cause inflammation. When
inflammation is under control, not only will you have more energy and
feel better overall, but you’ll also find that weight loss and reduction
of belly fat both become easier!
Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation:
Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation:
Fruits and vegetables
All fruits and vegetables, due to their rich
nutrient and fiber content, help to combat chronic inflammation, so make
sure to include adequate amounts of these foods daily. Some types of
fresh produce, however, are even more potent than others.
Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.
Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.
Green tea
This mild beverage is great for helping shrink
your waistline as well as for decreasing inflammation. The flavonoids in
this tea have natural anti-inflammatory properties. And the compound
EGCG in green tea has been shown to help reduce body fat.
Monounsaturated fats
These heart-healthy fats help raise your
healthy HDL cholesterol levels and reduce overall inflammation. Great
sources include olive oil, almonds, and avocado.
Omega-3 fatty acids
Research has shown that a diet with a high
percentage of omega-3 fatty acids and a low percentage of omega-6 fatty
acids has been linked with decreased inflammation. Food sources of
omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan
salmon.
Spices
Certain spices, including garlic, turmeric,
cinnamon, ginger, and chili peppers, have potent inflammation-reducing
capabilities, so try adding them to meals as often as possible.
Water
Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. Remember: Add an additional 8 ounces of water for every 30 minutes of exercise as well.
Whole grains
Rich in fiber, whole grains help control the
insulin response in your body. The high B vitamin content of whole
grains also helps reduce the inflammatory hormone homocystine in the body.
Source:
dummies.com
Source:
dummies.com
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