Anti-inflammatory Diet, Part II: The Rest of the Story

The anti-inflammatory diet counteracts chronic inflammation. Chronic inflammation is a root cause of many serious diseases which become more frequent after age 60. However, understanding the importance of the balance of fats is the crux of the diet. Eating a balanced diet of omega 3, 6 and 9 is so important to health that it is impossible to correct inflammation otherwise.

So the anti-inflammatory diet starts with balancing these fats. Once this is understood, then the following steps increase potential for anti-inflammatory foods to reduce inflammation for: the rheumatoid arthritis diet, cancer, lupus, fibromyalgia diet and heart disease. Some clinical studies are also showing benefits of an anti-inflammatory diet for Alzheimer's.

Anti-inflammatory Foods

1) Fruits and vegetables should make up about 2/3 of the diet. This means your plate should have more fruits or vegetables than protein. The more colorful the better because brightly pigmented produce have the most anti-inflammatory compounds. Blueberries, peppers, spinach, dark-green lettuce and tomatoes are rich in vitamin C and antioxidants which reduce inflammation.

2) Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and kale are loaded with antioxidants plus provide sulfur which the body needs to make antioxidants.

3) A study in the April 2006 Journal of Nutrition shows eating cherries daily can significantly reduce inflammation. Cherries are also packed with antioxidants and are low glycemic.

4) Green tea has natural anti-inflammatory compounds. Drink a cup a day. Avoid more than 8-ounces of wine daily or equivalent in beer or whiskey.

Anti-inflammatory Diet Cautions

Reduce white foods such as dairy, sugar and refined grains which kick the immune system into high gear, producing inflammation. Eggs, especially enriched with omega-3s, are the exception. Sugar, especially eaten between meals, switches on genes involved in inflammation which is thought to contribute to Type II diabetes. Red meat produces inflammation so eat sparingly.

Anti-inflammatory Diet in a Nutshell

This diet, high in vegetables and low in a) refined carbohydrates and b) saturated and trans fats, may enhance prostaglandins which have anti-inflammatory properties. The anti-inflammatory diet is optimal for good health even if disease or inflammation isn't present. Remember, it's not what we eat once in a while but what we eat daily that makes the difference. And to further reduce inflammation, there are supplements which may be taken in addition to consuming the anti-inflammatory diet.

Subscribe for upcoming article: Anti-inflammatory Supplements Recommended by a Professional

Related Articles:
*Catch Inflammation Early: Silent Inflammation Questionnaire
*Dietary Fats: the First Step to an Anti-inflammatory Diet

Sources:
Dr. Barry Sears
Young, Robert O., The pH Miracle, Warner Books, 2002