Consuming anti-inflammatory foods leads to a healthier lifestyle in a myriad of ways from reducing the risk of certain diseases to delaying the signs of aging. It is important to incorporate these types of foods into our daily recipes, whether it is a full course dinner or a mid-morning snack.
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Research indicates inflammation in the body increases risk of certain diseases and makes losing weight more difficult. Eating a diet full of anti-inflammatory foods while steering clear of inflammatory ones can help slow down the aging process, prevent disease, and make weight loss simpler.
An anti-inflammatory diet primarily consists of foods high in antioxidants, monounsaturated fats, and omega-3 fatty acids. Maintaining a diet low in sugar intake is also helpful.
In general, anti-inflammatory diets suggest:
- Eating fruits and vegetables
- Decreasing both saturated and trans fats
- Consuming omega-3 fatty acids (eating fish regularly or taking supplements)
- Monitoring the intake of refined carbohydrates (i.e. pasta)
- Picking whole grains ( i.e. brown rice)
- Choosing lean protein sources (i.e. chicken)
- Including a variety of spices like ginger and curry
- Staying away from both refined and processed foods
There are a variety of anti-inflammatory foods, recipes, and daily meals. Incorporating these foods, recipes, and meals into your diet leads to a healthier way of life.
A few examples of great anti-inflammatory foods:
- Chili peppers
For example, apples contain a diverse range of anti-inflammatory, anti-cancer phytonutrients that help reduce the risk of multiple diseases (e.g. cancer, heart disease, and asthma). Apples are also associated with an overall healthier lifestyle and increased weight loss.
An example of one day’s worth of anti-inflammatory meals:
- Breakfast: Toasted oatmeal with berries, yogurt, and green tea
- Lunch: Tuna Salad and a fruit smoothie
- Dinner: Spaghetti with turkey meat sauce, spinach salad, and apple cranberry pie
- Optional Snack: Dark chocolate and walnuts
There are hundreds of anti-inflammatory recipes available that can easily be incorporated into your eating lifestyle.
An example of ingredients found in one anti-inflammatory recipe:
- 1/2 butternut squash (medium)
- 2 tablespoons vegetable oil (like olive oil)
- 1 onion (diced)
- 1 pound carrots (peeled and diced)
- 2 cloves garlic (crushed)
- 1 fresh ginger (peeled and sliced)
- 3 cups water and 1 cup orange juice
- Salt, pepper, ground cinnamon
This recipe uses carrots and butternut squash, both of which have high amounts of vitamin A. Vitamin A is a powerful antioxidant which can prevent inflammation and skin damage.
Dr. Perricone, recognized as the ‘Father of the Inflammation Theory of Aging’ is known for his anti-inflammatory program based on certain foods, supplements, and lifestyle changes. The Perricone Weight Loss Diet has the ability to accelerate fat loss by increasing metabolism and both building and maintaining muscle mass.
While there are a variety of suggestions and insights inside ‘The Perricone Weight-Loss Diet’, two informative pieces of information that can be learned from this program are:
- Refreshing and slimming secrets of the anti-inflammatory diet
- Specific foods, supplements, and lifestyle changes that contribute to weight loss and muscle sustainment
The focus of the diet is on consuming anti-inflammatory foods. However, do not let the title deceive you; this is not just a weight loss diet. This program is a way of eating that will help reduce wrinkles, tighten skin, reduce inflammation in the body, and increase energy.