tomato. Eggplant.Bell pepper. What do these vegetables have in common? If you guessed that they all caused inflammation, you would be wrong.
Indeed, many celebrities who claim to follow an anti-inflammatory diet avoid foods like nightshade vegetables. (or never ate).
The truth is, “there is absolutely no science to show that the nightshade family has any effect on inflammation,” says Leslie Bonch, RD, MPH, nutrition consultant at Kansas City Chiefs. says. anti-inflammation.
then exactly that is anti-inflammatory food? Simply put, anti-inflammatory foods help fight inflammation. But to understand that, you first need to learn what exactly inflammation is.
Inflammation seems to be the cause of almost everything these days. joint pain. Heart disease. depression. But the truth is, inflammation isn’t always a bad thing.In small amounts, it can actually help protect you from injury and infection.
For example, when you cut your finger, your immune system heals by sending inflammatory cells to the site of injury. These cells then begin the healing process, during which they cause pain, swelling, and redness. This is called “acute” (or short-term) inflammation.
The real problem arises when the immune system continues to send inflammatory cells throughout the body even in the absence of an external threat. For example, people with arthritis experience chronic (or long-term) inflammation in joint tissue that can damage joints over time. It also plays a role in causing or exacerbating ailments such as heart disease, cancer, type 2 diabetes, and depression.
What causes this long-lasting inflammation? Illness can also cause inflammation. It can also be caused by contamination. But our diet, exercise regimen, and lifestyle can also cause or alleviate inflammation. By eating anti-inflammatory foods, you can fight inflammation in your body, heal faster, and live longer.
What can you eat on an anti-inflammatory diet?
An anti-inflammatory diet consists primarily of plants and fatty fish. A 2016 review found that plant foods are not only rich in antioxidants, but also contain compounds called flavonoids that help block the release of certain inflammatory cells.
Oily fish such as salmon, herring, and bluefin tuna are rich in omega-3 fatty acids, according to a study published in the journal pro swanCRP (C-reactive protein), IL-6 (interleukin-6), and TNF-a (tumor necrosis factor-alpha), have been shown to reduce the levels of three blood inflammatory markers.
Some studies have also shown that tart cherry juice and foods like tart cherries, ginger root, turmeric, and saffron may have anti-inflammatory effects in the body, says Bonch.
Of course, if you want to follow an anti-inflammatory diet, you should also cut out foods that are proven to reduce inflammation. gain Inflammation – Bonchi says that refers to foods that stimulate certain enzymes in the body that cause inflammation. (And no, nightshades aren’t in it.)
Studies show that “the only foods that can cause inflammation are high amounts of sugar and trans fats,” says Bonch. Eating dairy, meat, or gluten can cause inflammation. There is no good science to show
One look at the anti-inflammatory diet, which consists of eating primarily plant-based foods and fatty fish, and avoiding processed foods high in sugar and trans fats, the benefits are self-explanatory. Many have been confirmed.
For example, one study from 2018 Journal of Internal Medicine People who ate an anti-inflammatory diet were more likely to live longer than those who didn’t. We know. According to the Arthritis Foundation, there’s even some evidence that an anti-inflammatory diet can help manage conditions such as arthritis.
How to follow an anti-inflammatory diet
There is no single “anti-inflammatory diet”. The diet consists primarily of eating whole plant-based foods and fatty fish, but the Mediterranean diet is a good example of what it looks like. That means filling up on whole grains, beans, legumes, vegetables, fruit, nuts, olive oil, fish and poultry. (A word of caution: Alcohol can cause inflammation, so it’s a good idea to shelve wine, Bonchi says.
Think beyond Italy and Greece, and beyond the bowl of pasta. Look to countries like Morocco, Egypt, and Turkey to eat more turmeric, saffron, and za’atar.
Also, there is no reason to avoid foods such as whey protein, milk, chicken and eggs. “When your body is in an inflammatory state, you are in failure mode, and it’s important to get enough protein.” “Now is not the time to give up chicken and dairy.”
Getting enough protein and calories while inflamed can help “minimize pain and maximize benefits.”
Still wary of tomatoes? Tom Brady may not eat it, but Patrick Mahomes certainly does.
Maria Masters is a contributing editor and writer for Everyday Health and What to Expect, men’s health When family circle.
