An anti-inflammatory diet is a style of eating that focuses on consuming foods that can help reduce inflammation in the body. While there isnt a specific, one-size-fits-all anti-inflammatory diet, there are some general guidelines and food types that can help bring inflammation down and promote overall health.
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Foods to include:
- Omega-3 fatty acids: Found in fatty fish, such as salmon, tuna, and sardines, as well as in walnuts and flaxseeds.
- Vitamin C: Found in fruits and vegetables, such as oranges, strawberries, and bell peppers.
- Polyphenols: Found in foods like blueberries, apples, and leafy greens.
- Fiber-rich foods: Such as whole grains, legumes (beans, lentils), and vegetables.
- Fresh herbs and spices: Like cinnamon, ginger, and turmeric, which have been suggested to have modest anti-inflammatory benefits.
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Foods to avoid or limit:
- Processed foods: These often contain added sugars and unhealthy fats, which can contribute to inflammation.
- Trans fats: Found in partially hydrogenated oils, these should be avoided as they can increase inflammation.
- Red meats: While not all red meats are inherently unhealthy, they can contribute to inflammation when consumed in excess.
- Alcohol: Excessive alcohol consumption can promote inflammation in the body.
The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are often considered beneficial in helping people manage inflammation, as they emphasize many of the recommended anti-inflammatory foods and overall healthy eating patterns.
