Anti-inflammatory diet and good health

December 21 2023 – Melissa Alvarez

Dieta antiinflamatoria y gozar de una buena salud
Dieta antiinflamatoria y gozar de una buena salud

What is inflammation?

Normal inflammation is a physiological reaction of our body, when it occurs in the face of internal or external threats. Immune cells attack invading bacteria or viruses and begin the repair process.

However, there is chronic or silent inflammation ; It is an abnormal immune response , in which the inflammatory process does not end when it should, or appears when there is no infection or injury. This causes alterations in all tissues and organs, which increases the risk of various non-communicable diseases; such as diabetes, cancer, arthritis, Alzheimer's, obesity, among others.

Chronic inflammation can be caused by a variety of factors, including excessive alcohol consumption, an unhealthy diet, and exposure to environmental toxins.

What is an anti-inflammatory diet?

It is the key to preventing and combating chronic inflammation, reducing the risk of non-communicable diseases. The anti-inflammatory diet is based on plant foods; such as vegetables, fruits, whole grains, legumes and nuts.

  • Fruits and vegetables.- They have high concentrations of antioxidants (polyphenols and carotenoids) and fiber.
    • Examples: spinach, kale, chard, broccoli, cabbage, carrots, beets, onion, pumpkin, raspberries, blueberries, blackberries, cherries. strawberries, peaches, oranges, plums, apples and pears.
  • Whole grains.- Choose rich in fiber and avoid refined flours
    • Example: Brown rice, quinoa and oats
  • Proteins.- Try to choose fish and proteins of plant origin such as legumes.
    • Example: Beans, lentils, fish rich in omega-3 (sardines, salmon and tuna)
  • Healthy fats: Nuts and seeds
    • Example: Pistachios, walnuts, almonds, flax seeds, olive oil.
  • Probiotics: Help balance intestinal microbiota and reduce inflammation
    • Example: Yogurt and kefir
  • Spices: Excellent anti-inflammatory properties
    • Example: Turmeric and ginger

You can add an excellent complement that gives us anti-inflammatory properties. Grapefruit Swelling ; which has ginger, turmeric and pepper to enhance the effects of curcumin.

It is important to include these foods in a healthy, balanced and varied diet.

What foods should be avoided on an anti-inflammatory diet?

Pro-inflammatory foods increase the risk of non-communicable diseases, premature aging and death.

    • Processed foods: sausages, foods with artificial additives, ultra-processed foods (cookies, ice cream, chocolates, industrial breads, etc.)
  • Sugar and foods with added sugars.
      • Saturated fats: ultra-processed foods and red meat.
      • Refined foods: white bread, white rice, and refined pasta
  • Alcohol
  • Excess caffeine