Inflammation is a silent killer that affects almost everyone. It is important to reduce the level of inflammation as much as possible. One of the best ways to do this is through nutrition. Lack of nutrients in your diet can be a major driver of inflammation.
When the body does not receive essential vitamins and minerals from your diet, it puts the body in a state of high stress. Therefore, it is recommended to consume a minimum of 6 servings of vegetables and fruits a day to ensure you receive all the necessary nutrients to reduce inflammation.
Eating a variety of fruits and vegetables will ensure you receive at least 20 grams of fiber each day. It is recommended to consume at least 20 grams of fiber as a fiber-rich diet reduces inflammation by providing natural anti-inflammatory phytonutrients.
Some of the best sources of whole food fiber include: in hindi (okra), onions, eggplant, amrood (guava) and apples.
It is important to eat real food to nourish the body properly. Limit refined carbohydrates and sugar. Skip the white bread, pasta, and candy. Choose nutrient-dense carbohydrates such as 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 teacher (raw sugar), coconut sugar, honey, or maple syrup. This exchange will help manage blood sugar by reducing blood sugar spikes. An increase in blood sugar causes major inflammation in the body.
Consumption of healthy fats to nourish the 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.
This oil 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 many benefits. Nuts, seeds, coconut meat, olives, and avocados are also nutritious sources of healthy fats.
Research has shown that high consumption of omega-3 fatty acids can help reduce the risk of chronic disease by lowering inflammation levels. The best sources of omega-3 fatty acids include flaxseeds, walnuts, salmon, sardines, mackerel, etc. It is recommended to eat fresh fish at least three times a week to receive adequate omega-3 fatty acids.
Another important note is to eat if you are hungry. Listen to hunger cues because your body knows best. Skipping meals or delaying meals wreaks havoc on your system. If you suppress your hunger to lose weight, it can be very detrimental to your body.
Ignoring your hunger has the potential to make you store fat due to the inflammation going on 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 while reducing inflammatory foods in your diet can make a huge difference to your overall health and longevity.
An anti-inflammatory diet can increase metabolism and help delay the aging process while protecting you from debilitating chronic diseases.
The author is a certified functional nutritionist