Inflammation is a silent killer that affects almost everyone. It is important to reduce inflammation levels as much as possible. One of the best ways to do that is through nutrition. Nutrient deficiencies in the diet can be a major cause of inflammation.
When your body doesn’t receive essential vitamins and minerals from your diet, your body is in a state of high stress. A minimum of 6 servings is recommended.
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Eating a variety of fruits and vegetables will ensure you’re getting at least 20 grams of fiber a day. A fiber-rich diet reduces inflammation by providing naturally occurring anti-inflammatory phytonutrients, so we recommend consuming at least 20 grams of fiber.
Some of the best natural food sources of dietary fiber include: Bindi (Okra), onions, eggplants, Amuro (guava) and apples.
Eating real food is important to properly nourish your body. Limit refined carbs and sugar. Skip white bread, pasta, and candy. sweet potatoes, quinoa, lentils, buckwheat, Vajra (millet), rice, fresh fruit.
Switch from white sugar and artificial sweeteners to natural, phytonutrient-rich sweeteners such as: Guru (unrefined sugar), coconut sugar, honey, or maple syrup. These swaps help manage blood sugar levels by mitigating blood sugar spikes.
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Consume healthy fats to feed your brain and hormones. Limit intake of canola, corn, soybean, and vegetable oils that cause inflammation. Instead, opt for polyphenol-rich olive oil or lauric acid-rich coconut oil.
These oils can reduce cancer risk and boost the immune system. Another amazing cooking oil is ghee. Ghee has been used in Ayurvedic medicine for centuries and has countless benefits. Nuts, seeds, coconut meat, olives and avocados are also great sources of nutritious and healthy fats is.
Studies show that high intakes of omega-3 fatty acids may lower inflammation levels and reduce the risk of chronic disease. The best sources of omega-3 fatty acids include flax seeds, walnuts, salmon, sardines and mackerel. We recommend eating fresh fish at least three times a week to get enough omega-3 fatty acids.
Another important note is to eat when you are hungry. Listen to your hunger cues because your body knows best. Skipping meals or delaying meal times wreaks havoc on the system. If you endure hunger to lose weight, it can prove to be very harmful to your body.
Neglecting hunger can cause inflammation in the body, which can cause it to cling to fat.Your body stores fat instead of burning it as a way to protect itself from the stress of hunger.
Reducing pro-inflammatory foods while incorporating more beneficial anti-inflammatory foods into your diet can make a big difference to your overall health and longevity.
An anti-inflammatory diet can help boost your metabolism and slow down the aging process, while protecting you from debilitating chronic diseases.
The author is a qualified functional nutritionist
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