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What is the Anti-Inflammatory Diet?



The anti-inflammatory diet is the latest craze that's popular among celebrities like Jessica Alba, Tom Brady, Giselle Bundchen, and Penelpe Cruz. The diet is designed to reduce chronic inflammation that causes a variety of health problems and diseases including IBS, diabetes, ulcerative colitis, arthritis, cancer, Alzheimer's disease, asthma, gout, depression, heart disease, and stroke.

Inflammation is our bodies way of fighting off toxins, infections, and injury. However, when the body is in a constant state of inflammation, it starts to have a negative effect on the organs and tissues. Common symptoms of chronic inflammation are:

* Weight gain
* Pain
* Anxiety and depression
* Chronic insomnia
* Diarrhea and constipation
* Acid reflux

Chronic inflammation is typically caused by lifestyle choices such as stress, smoking, excessive alcohol consumption, lack of exercise, and poor diet.

Foods to Eat on the Anti-Inflammatory Diet

The anti-inflammatory diet is a diet that's full of fruits, vegetables, healthy oils, fish, nuts, and seeds can help prevent inflammation and disease. The following are the anti-inflammatory diet approve foods:

* Apples
* Blackberries, blueberries, raspberries
* Cherries
* Broccoli
* Artichokes
* Kale, collard greens, spinach
* Avocados
* Whole grains
* Sweet potatoes
* Beans
* Dark chocolate
* Nuts (hazelnuts, almonds, walnuts, pecans)
* Eggs
* Milk
* Salmon, anchovies, sardines, mackerel, herring
* Flaxseeds, chia seeds

Including certain spices such as garlic, ginger, and turmeric to your foods will help reduce inflammation.

Foods to Avoid on the Anti-Inflammatory Diet

Foods rich in omega-6 fatty acids are beneficial for bone and brain health. However, consuming large amounts can increase your production of inflammatory chemicals. The following foods should be consumed occasionally:

* Meat
* Margarine
* Vegetable oils (peanut, cottonseed, corn, soybean, and safflower oil).
* Cheese, ice cream, butter

It's so much healthier to substitute vegetable oils with coconut, avocado, or olive oil instead. It doesn't take a genius to know it's a good idea to avoid white sugar and refined grains. To reduce inflammation, limit your consumption of processed foods, drinks, snacks, and desserts. 
Typical Anti-Inflammatory Meal Ideas

You should aim for at least five servings of vegetables and fruits rich in powerful antioxidants every day. Try to replace red meat with lean chicken, fish, tofu, and lentils. You can swap pasta and bread with brown rice, whole grain pasta, and quinoa.

Breakfast
* Oatmeal mixed with flax or chia seeds.
* Yogurt and berries
* Blueberry smoothie with almond butter
* Organic scrambled eggs with spinach

Lunch

* Grilled chicken with asparagus
* Quinoa and citrus salad
* Lettuce wraps with smoked fish
* Cauliflower steak with tomatoes and beans (recipe)

Dinner

* Salmon with sauteed zucchini in coconut oil
* Chicken soup with lentils and sweet potato (recipe)
* Vegetarian chili (recipe)
* Shrimp and vegetable curry soup (recipe)



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