Around three out of five people across the globe lose their lives to chronic inflammatory diseases like cancer, heart disease, stroke, chronic respiratory issues, and more. One of the worst things about inflammation is that sometimes, its effects aren’t visible. This is why it is important to prioritize preventative action instead of waiting for symptoms to appear. And of the many ways of doing so, consuming anti-inflammatory foods stands out. As a whole, all fruits and vegetables have a myriad of benefits that can help stave off inflammation. However, to really hone in on this effect, choose those that are high in antioxidants. The latter remove harmful toxins from your cells, enabling them to function optimally. The list of antioxidant fruits and vegetables is vast but during the winter season, some of your best bets are red and purple fruits like blueberries, tart cherries, blackberries, goji berries and raspberries. These foods have the highest quantities of antioxidant goodness, so make sure to include them in your seasonal celebrations.
There Is No One-Size-Fits-All Solution
As stated by academics at the Harvard T.H. Chan School of Public Health, there is a determined list of foods that are believed to interfere with inflammatory processes, though the exact mechanism is as yet unknown. There is no “perfect” dietary plan that can be followed though in general, health professionals recommend a Mediterranean-style diet or a plant-based diet to battle inflammation. In these regimens, priority is given to a wide array of fruits and vegetables, unsaturated fats, minimally refined whole grains, herbs and spices, and Omega-3 fatty acid-rich fish like wild Alaskan salmon and tuna. Equally popular is the DASH diet, whose main aim is to stop hypertension. It is based around foods like fruits, vegetables, whole grains, poultry, nuts and beans, and shuns saturated and trans fats and food and beverages with a high salt content or refined sugars.
Anti-Inflammatory Vegan Delights
If you take a look at the list of inflammatory foods provided by John Hopkins Medicine, it is plain to see that many of the top items on the list contain meat or animal products. The list includes red meat, processed meats and smoked goods, commercial baked goods, deep-fried foods such as fried chicken, trans fats found in margarine, microwave popcorn, and more. Vegan ingredients like fruit, vegetables, legumes, and nuts, on the other hand, are some of the staples of the anti-inflammatory diets mentioned above. Making the most of the vegan diet, on the other hand, very much depends on factors such as cooking methods. For instance, corn oil and soybean oil contain a high amount of Omega-6 fat. While a small amount of this fat is essential for overall health, studies show that the Omega-3 to Omega-6 ratio is skewed, with most people in Western countries getting too little of the former and too much of the latter.
Foods to Embrace
Now you know what to avoid, let’s get to the fun part—foods that will help you battle inflammation. Start by savoring a myriad of fruits and vegetables. As found in a 2018 study published in the American Journal of Clinical Nutrition, a diet high in fruit and vegetables can help lower inflammation because these foods are rich sources of antioxidants and other biologically active components that can boost immunity. This study showed that a higher intake of these foods could lead to a reduction in proinflammatory mediators (which caused inflammation) and an improved immune cell profile. Another (2010) study showed that whole grains can help keep cardiovascular disease and Type 2 diabetes at bay owing to their positive anti-inflammatory effects. Similar studies have also revealed consuming monounsaturated fats (think nuts, but butters, seeds, olive oil, avocados, and avocado oil) is beneficial. Aim to prioritize polyunsaturated Omega-3 fats like walnuts, chia seeds, flaxseeds, and fatty fish. Finally, add a few herbs and spices (especially turmeric and ginger) to your favorite dishes if you wish to boost their anti-inflammatory effects.
Treats That Are Good for You
If you love nothing from than chocolate, then here’s the good news. It is on Harvard’s list of top anti-inflammatory foods! Aim to choose chocolate with 70% or higher cocoa solids and make sure it’s sweetened with stevia or other healthy, sugar-free alternatives. If you love coffee and tea, know that these can also form part of an anti-inflammatory diet, provided you keep your consumption moderate.
Studies are inconclusive whether vegan diets as a whole are more anti-inflammatory than other diets. However, studies do show that many fruits, vegetables, and other vegan foods can indeed play a positive role in staving off inflammatory diseases. As a whole, select unrefined foods, cook your food with healthy fats, and enjoy healthy treats if you wish to keep inflammation at bay.Suggested Image: Top View Photo of Food Dessert · Free Stock Photo (pexels.com)
Top Inflammation-Busting Vegan Foods
Around three out of five people across the globe lose their lives to chronic inflammatory diseases like cancer, heart disease, stroke, chronic respiratory issues, and more. One of the worst things about inflammation is that sometimes, its effects aren’t visible. This is why it is important to prioritize preventative action instead of waiting for symptoms to appear. And of the many ways of doing so, consuming anti-inflammatory foods stands out. As a whole, all fruits and vegetables have a myriad of benefits that can help stave off inflammation. However, to really hone in on this effect, choose those that are high in antioxidants. The latter remove harmful toxins from your cells, enabling them to function optimally. The list of antioxidant fruits and vegetables is vast but during the winter season, some of your best bets are red and purple fruits like blueberries, tart cherries, blackberries, goji berries and raspberries. These foods have the highest quantities of antioxidant goodness, so make sure to include them in your seasonal celebrations.
There Is No One-Size-Fits-All Solution
As stated by academics at the Harvard T.H. Chan School of Public Health, there is a determined list of foods that are believed to interfere with inflammatory processes, though the exact mechanism is as yet unknown. There is no “perfect” dietary plan that can be followed though in general, health professionals recommend a Mediterranean-style diet or a plant-based diet to battle inflammation. In these regimens, priority is given to a wide array of fruits and vegetables, unsaturated fats, minimally refined whole grains, herbs and spices, and Omega-3 fatty acid-rich fish like wild Alaskan salmon and tuna. Equally popular is the DASH diet, whose main aim is to stop hypertension. It is based around foods like fruits, vegetables, whole grains, poultry, nuts and beans, and shuns saturated and trans fats and food and beverages with a high salt content or refined sugars.
Anti-Inflammatory Vegan Delights
If you take a look at the list of inflammatory foods provided by John Hopkins Medicine, it is plain to see that many of the top items on the list contain meat or animal products. The list includes red meat, processed meats and smoked goods, commercial baked goods, deep-fried foods such as fried chicken, trans fats found in margarine, microwave popcorn, and more. Vegan ingredients like fruit, vegetables, legumes, and nuts, on the other hand, are some of the staples of the anti-inflammatory diets mentioned above. Making the most of the vegan diet, on the other hand, very much depends on factors such as cooking methods. For instance, corn oil and soybean oil contain a high amount of Omega-6 fat. While a small amount of this fat is essential for overall health, studies show that the Omega-3 to Omega-6 ratio is skewed, with most people in Western countries getting too little of the former and too much of the latter.
Foods to Embrace
Now you know what to avoid, let’s get to the fun part—foods that will help you battle inflammation. Start by savoring a myriad of fruits and vegetables. As found in a 2018 study published in the American Journal of Clinical Nutrition, a diet high in fruit and vegetables can help lower inflammation because these foods are rich sources of antioxidants and other biologically active components that can boost immunity. This study showed that a higher intake of these foods could lead to a reduction in proinflammatory mediators (which caused inflammation) and an improved immune cell profile. Another (2010) study showed that whole grains can help keep cardiovascular disease and Type 2 diabetes at bay owing to their positive anti-inflammatory effects. Similar studies have also revealed consuming monounsaturated fats (think nuts, but butters, seeds, olive oil, avocados, and avocado oil) is beneficial. Aim to prioritize polyunsaturated Omega-3 fats like walnuts, chia seeds, flaxseeds, and fatty fish. Finally, add a few herbs and spices (especially turmeric and ginger) to your favorite dishes if you wish to boost their anti-inflammatory effects.
Treats That Are Good for You
If you love nothing from than chocolate, then here’s the good news. It is on Harvard’s list of top anti-inflammatory foods! Aim to choose chocolate with 70% or higher cocoa solids and make sure it’s sweetened with stevia or other healthy, sugar-free alternatives. If you love coffee and tea, know that these can also form part of an anti-inflammatory diet, provided you keep your consumption moderate.
Studies are inconclusive whether vegan diets as a whole are more anti-inflammatory than other diets. However, studies do show that many fruits, vegetables, and other vegan foods can indeed play a positive role in staving off inflammatory diseases. As a whole, select unrefined foods, cook your food with healthy fats, and enjoy healthy treats if you wish to keep inflammation at bay.
