Photo: Alena Koval

Are eggs anti-inflammatory?

Are eggs an anti-inflammatory food? Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects. 10 They're also a good source of protein and B vitamins.

verywellhealth.com - Anti-Inflammatory Diet Foods to Eat & Avoid, Benefits

What happens if you sleep after eating?

What happens if you sleep after eating? If you sleep directly after eating, you'll probably encounter indigestion, heartburn, and other digestive...

Last updated Nov 1, 2022

What eating oatmeal every morning does?

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can...

Last updated Jun 15, 2020

Fizzy juice “chews through” 63lbs of fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

The anti-inflammatory diet is a dietary pattern that is thought to aid in reducing the risk of disease that's associated with chronic inflammation. The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats. This article explores what chronic inflammation is and how diet can potentially help reduce inflammatory markers. It also lists some of the foods to eat and avoid and offers tips on how to build a healthy anti-inflammatory diet plan.

What Is Inflammation?

Inflammation is the body's normal response to infections, diseases, and injuries. In these situations, inflammation is part of the healing process, and it subsides as the acute medical problem resolves. Chronic inflammation is inflammation that persists for a long period of time. It can cause changes at the site of the inflammation and elsewhere in the body that can lead to a host of health problems. There are many reasons why a person may have chronic inflammation. One example is obesity, in which excess fat tissue contributes to hormonal and immune system changes that create inflammation that affects the entire body.

Other causes of chronic inflammation include:

Smoking

Alcohol abuse

Chronic infections, like HIV or hepatitis B

Autoimmune diseases, like lupus and rheumatoid arthritis

Ongoing exposure to toxic substances, such as industrial chemicals

Chronic stress

Over time, chronic inflammation can increase the risk of diseases like heart disease, diabetes, cancer, arthritis, and chronic obstructive pulmonary disease (COPD). Though these diseases can occur without chronic inflammation, severe chronic inflammation can cause them to develop 10 or more years earlier than would generally be expected.

Benefits of an Anti-Inflammatory Diet

Certain foods are known to contribute to inflammation in the body. One example is red meat, which contains a lot of saturated fat. Saturated fat is one of the substances, along with trans fat and refined sugar, that cause certain immune cells to release inflammatory proteins into the bloodstream. Other foods do not trigger this effect and, in some cases, can reduce inflammation. This includes foods that are rich in substances called antioxidants. Antioxidants fight chemicals known as free radicals that cause long-term damage to cells and can increase inflammation, Since our food choices influence the level of inflammation in our bodies, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent conditions like heart disease, arthritis, and cancer. While there is some evidence of a benefit, it's not known exactly how much the diet can help. According to a 2016 study in the journal Endocrine, an anti-inflammatory diet led to a 37% decrease in inflammatory substances, such as C-reactive protein, in people with type 2 diabetes after just one year.

Does lemon juice clean a fatty liver?

Lemon. Citrusy lemon packed with a powerhouse of vitamin C, potent antioxidants avert free radicals from damaging liver cells and improve liver...

Last updated Mar 14, 2018

What does beet juice do for your brain?

May support brain health The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow...

Last updated Nov 1, 2020

Tasty breakfast juice melts 59lbs of wobbly fat

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Other studies exploring variations of the anti-inflammatory diet, such as vegetable-rich diets or seafood-rich diets, have shown similar benefits, particularly in people with heart disease.

Foods to Eat

Research suggests that people who eat a lot of vegetables, fruits, nuts, seeds, healthy oils, and fish have a reduced risk for inflammation-related diseases. Substances found in certain foods, especially antioxidants and omega-3 fatty acids, may also have anti-inflammatory effects.

Foods high in antioxidants include:

Apples

Artichokes

Avocados

Beans (such as red beans, pinto beans, and black beans)

Berries (such as blueberries, raspberries, and blackberries)

Broccoli

Cherries

Dark chocolate (at least 70% cocoa)

Dark green leafy vegetables (such as kale, spinach, and collard greens)

Nuts (such as walnuts, almonds, pecans, and hazelnuts)

Sweet potatoes

Whole grains

Omega-3 fatty acids are "good fats" that may help protect against heart disease, cancer, arthritis, and other conditions.

Foods high in omega-3 fatty acids include:

Flaxseed

Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)

Omega-3-fortified foods (including eggs and milk)

Walnuts

There is also evidence that certain herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.

Foods to Avoid

Foods that increase inflammation include those that are high in omega-6 fatty acids. Although these fats are important to bone health, brain function, and metabolism (the conversion of food to energy), consuming too many omega-6 fatty acids can increase inflammation.

Foods high in omega-6 fatty acids include:

High-fat dairy products (such as milk, cheese, butter, and ice cream)

Margarine

Meats

Peanuts

To keep inflammation under control, it is important to balance your omega-6 fatty acids with your omega-3 fatty acids. Food with a high glycemic index (GI) can also increase inflammation. These are foods like sugar and refined grains that raise your blood glucose (sugar) level too much and too quickly. To help rein in inflammation, avoid sugary drinks, white bread, desserts, and processed foods. Instead, eat low-GI foods like chicken, fish, whole grains, leafy greens, and non-starchy vegetables. There is not one set eating plan for the anti-inflammatory diet. You can mix it up and even tailor it to your family's tastes and needs. But there are certain guidelines that can help you make healthy choices.

Among them:

How much weight can I lose if I juice for 3 days?

about two pounds A small 2017 study of 20 people who juiced for three days found that they shed about two pounds, on average, and saw an increase...

Last updated Jan 5, 2018

What vegetables heal the liver?

Cruciferous vegetables like broccoli and Brussels sprouts may help increase the liver's natural detoxification enzymes, protect it from damage, and...

Last updated Mar 30, 2021

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Eat five to nine servings of antioxidant-rich fruits and vegetables each day.

Replace red meat with lean poultry, fish, beans, and lentils.

Swap margarine and butter for healthier fats like olive oil.

Replace refined grains like white bread, saltines, and pastries with fiber-rich whole grains like oats, quinoa, brown rice, and pasta. Rather than seasoning your meals with salt, use anti-inflammatory herbs like garlic, ginger, and turmeric. Don't deep fry your food, and opt for baked, boiled, or braised cooking instead

Meal Examples

Here are some examples of what you can eat on an anti-inflammatory diet:

Breakfast : A breakfast smoothie, chia bowl, or oatmeal

: A breakfast smoothie, chia bowl, or oatmeal Lunch : A green salad with quinoa and vegetables, soup with vegetables and lentils, or grilled salmon : A green salad with quinoa and vegetables, soup with vegetables and lentils, or grilled salmon Snacks : A fresh blueberry fruit salad, apples and nut butter, walnuts, chia seed pudding, or guacamole with whole-grain crackers : A fresh blueberry fruit salad, apples and nut butter, walnuts, chia seed pudding, or guacamole with whole-grain crackers Dinner : Skinless roast chicken breast, grilled mackerel on a three-bean salad, or stir-fried vegetables with brown rice : Skinless roast chicken breast, grilled mackerel on a three-bean salad, or stir-fried vegetables with brown rice Beverages: A cup of ginger-turmeric tea, golden milk, green juice or smoothie, herbal tea, turmeric tea, or green tea

Summary

An anti-inflammatory diet is an eating plan that is thought to reduce the risk of certain diseases, such as heart disease, arthritis, COPD, and cancer. It involves eating foods rich in antioxidants and omega-3 fatty acids that can help reduce inflammation, while limiting food that can increase inflammation, such as high-glycemic-index foods and those rich in omega-6 fatty acids.

A Word From Verywell

The basic rules for an anti-inflammatory diet can be beneficial to anyone. If you don't know where to begin, speak with your doctor or a nutritionist. But it's important to remember that diet alone cannot prevent or treat any health condition, whether it be high blood pressure or diabetes. It is just as important to exercise regularly, limit alcohol, stop smoking, lose weight if needed, and take any medications your doctor prescribes as directed.

verywellhealth.com - Anti-Inflammatory Diet Foods to Eat & Avoid, Benefits

Do raw carrots cause inflammation?

Carrots Pack Anti-Arthritis Vitamin A and Beta-Carotene These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of...

Last updated Apr 30, 2021

Does V8 help immune system?

Our Nutrients Vitamin C – an antioxidant that's important for your skin, bones, collagen production and helps support your immune system. Lycopene...

Last updated May 27, 2018

Traditional “juice” activates 24/7 fat-burning

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Can detoxing affect your eyes?

Apart from the blurry vision withdrawal symptoms, which is just a symptom on its own, you can also experience blurred vision during detox. Mar 8, 2022

Last updated Jul 25, 2020

Purple weed obliterates 72lbs of flab

The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Can I lose a pound a day?

Therefore, aiming to lose 1 pound (0.5 kg) per day may be unsustainable, unrealistic, and potentially dangerous. Losing 1 pound (0.5 kg) per day...

Last updated Jun 14, 2019