Inflammation is a silent killer that affects almost everyone. It is important to decrease inflammation levels as much as possible. One of the best ways to do this is through nutrition. Nutritional deficiencies in your diet can be a major factor in inflammation.
When the body does not receive essential vitamins and minerals from your diet, it puts you in a state of high stress. Therefore, it is recommended to consume a minimum of 6 servings of vegetables and fruits per day to ensure that you receive all the nutrients necessary to reduce inflammation.
Inflammation: The Silent Killer and What Is It?
Eating a wide variety of fruits and vegetables will ensure that you get your daily minimum of 20 grams of fiber. Consuming at least 20 grams of fiber is recommended because high-fiber diets decrease inflammation by providing natural anti-inflammatory phytonutrients.
Some of the best whole food sources of fiber include bhindi (okra), onions, eggplants, Amrood (guava) and apples.
It is important to eat real food to properly nourish the body. Limit refined carbohydrates and sugar. Skip the white bread, pasta, and sweets. Choose nutrient-dense carbohydrates like sweet potatoes, quinoa, lentils, buckwheat, bajra (millet), rice and fresh fruit.
Switch from white sugar and artificial sweeteners to natural sweeteners rich in phytonutrients like gur (unrefined sugar), coconut sugar, honey or maple syrup. These exchanges will help control blood sugar by mitigating blood sugar spikes. High blood sugar level causes great inflammation in the body.
Eat healthy fats to nourish your brain and hormones. Limit consumption of canola, corn, soy, and vegetable oils that contribute to inflammation. Instead, opt for polyphenol-rich olive oil or lauric acid-rich coconut oil.
These oils can lower the risk of cancer and can boost the immune system. Another amazing cooking fat is ghee. Ghee has been used in Ayurvedic medicine for centuries and has countless benefits. Nuts, seeds, coconut meat, olives, and avocados are also excellent sources of healthy and nutritious fats.
Studies have shown that a high intake of omega-3 fatty acids can help lower the risk of chronic disease by reducing levels of inflammation. The best sources of omega-3 fatty acids include flaxseeds, walnuts, salmon, sardines, mackerel, etc. Eating fresh fish at least three times a week is recommended to get enough omega-3 fatty acids.
Another important note is to eat if you are hungry. Listen to your hunger cues because your body knows best. Skipping meals or delaying meal times wreaks havoc on your system. If you’re avoiding starvation to lose weight, that could be quite detrimental to your body.
Ignoring your hunger could potentially cause you to hold on to fat due to the inflammation it causes in your body. Your body will store fat instead of burning it as a way to protect itself from the stress of hunger.
Integrating more beneficial anti-inflammatory foods and reducing inflammatory foods in your diet can make a big difference in your overall health and longevity.
An anti-inflammatory diet can boost your metabolism and help slow the aging process while protecting you from chronic and debilitating diseases.
The writer is a certified functional nutritionist.
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