The anti-inflammatory diet: foods that you should eat

When it comes to diet, only eat the right foods and drinks can be tricky. But the anti-inflammatory diet is very flexible. Here are the basics that you need to keep in mind - this diet is not as daunting as it seems.

• Omega 3. Everyone knows that the omega-3 fatty acids are essential to protect the brain, heart and skin, but did you know that omega-3 fatty acids are anti-inflammatory fats most of all? But, unfortunately, this is exactly what the modern diet is not enough. Therefore, it is time to change that.
• You can get out of the omega-3 fatty fish, nuts, seeds (e.g., flax, hemp, chia) and some other plants. If you do not like fish, supplements are a good option. If you choose, do not forget about fish oil Fish oil - from childhood Which was purified from sea pollution.
• Consider the option of krill oil, which is easier to produce pure water than fish, and it is more easily absorbed by the body. If you are vegetarian omega-3 vegetable additives are also available, e.g., Udo's Choice Ultimate Oil Blend. For non-vegetarians recommend Vitabiotic's Ultra Krill Oil or rich in antioxidants Immunace Extra.
• Oil. Choose the best quality cooking oils for cooking. Buy them in glass containers rather than in plastic (which may release chemicals that cause hormonal disorders), and keep the delicate, easily perishable anti-oil cooler. These oils include safflower, sesame, hemp and flax.
• Also, be aware of such thing as a point of fuming oil. Cooking oils which have low fuming point at higher temperatures, as bad. Coconut oil, avocado oil, or even whole organic oil is best suited for the heat treatment. Use other oils, such as olive oil, as salad dressings, sauces and marinades.
• Herbs and spices. Did you know that plant compounds in herbs and spices help to reduce inflammation and prevent further infection? They are not only good for the taste - it's almost medicines. Herbs and spices are potent anti-inflammatory drugs - chili, ginger, black pepper and anise should be on the table all the time, but nothing compares with turmeric that can protect us from inflammatory reactions, is a spice that is to be number one in the list.
• Carbohydrates. They should be from whole grains and slow release. Choosing foods such as wholemeal rye bread, brown rice and whole grain pasta and other less processed foods such as quinoa and buckwheat, will help you get the most out of your diet. They are the key to avoid foods with a high degree of purification, such as white bread, pasta made with white flour and white rice.
• Fruits and vegetables. Not surprisingly, fruits and vegetables are the foundation of our health. Antioxidants from fruits and vegetables are vital, as they not only help to restore daily damage in the body, but they also protect fats from our diet Diet: food, without which you can not do Keeping them in a healthy manner.
• It is recommended to eat at least five servings of vegetables and two servings of fruit per day, including orange, red, purple and green leaf.

But do not worry - you do not have sharp break all their food habits. Try every day and gradually incorporate these principles into your diet and do what works for you and your lifestyle. One of the easiest ways to start doing it - to exclude from the use of some products gradually.

What kind of products you should avoid

Not only have the right products, although it is a great start, and we should get rid of the wrong foods that are not going to benefit our health and can trigger inflammation. There are three basic rules.

• Avoid bad fats

Bad fats mean poor health. Before you reach for the cheese or yogurt, think about what kind of fats and sugar are part of them. With a high degree of recycling? Whether they are supplements? Are they real? Minimize the amount of saturated fats from vysokozhirnyh cheeses, fatty meats and processed fats (e.g., hydrogenated and partially hydrogenated oils).

• Buy rural products, when possible

It refers to meat and dairy products from animals raised in vivo, but not in incubators and the like mills. Such products can be a bit expensive, but remember that you are spending money on their health. When selecting meat and dairy products to make sure it is organic to avoid toxic chemicals, and not to worry about its quality. And do not forget to say goodbye to meat products and fried food. They are uniquely harmful.

• Avoid refined foods

Stay away from foods high in sugar, including refined white version of starchy carbohydrates such as bread, pasta and rice. The higher content of carbohydrates in the product, the higher sugar level and the more likely the release of insulin, leading to inflammation in the body. Like whole grains and chew better.

What should you drink

Forget your diet Coke and a morning latte. Avoid carbonated drinks, coffee, black tea and alcohol - it will help to avoid an increase in blood sugar levels, which can also cause disturbances in insulin levels.

Instead, go to the green tea Green tea   or powder matcha on chamomile tea, as they help to fight inflammation in the body, and avoid sugary juices in favor of green vegetable juice of cabbage, spinach, cucumber, fennel, lemon, ginger and coconut milk drink.

You can even try making your own smoothies and juices right at home. It's a great way to get a boost of nutrients deficiency of time. You can include them as much as possible anti-inflammatory fruit and vegetables.

Related Articles

Stellar diet - diet celebrities

Hollywood diet: details of weight loss

Diets for teenagers: how to lose weight at an early age

Nutrition for blood group - all according to the rules