Our immune system is very smart. Your body recognises things like bacteria, viruses, or chemicals. It can trigger an inflammation process. White blood cells and other cells will help in this process to protect your body from “invaders” in order to maintain your body’s health.
Inflammation can be short-lived (acute) or long-lived (chronic).
Inflammation can persist even when there are no “invaders”. At that time, inflammation that should protect you can become your nightmare. It’s been discovered that some diseases are linked with chronic inflammation. These include rheumatoid arthritis, cancer, heart disease, and Alzheimer’s.
The Harvard School of Public Health’s Department of Nutrition proved that some parts of food or drink can reduce inflammation. Eating anti-inflammatory foods may help to reduce the risk or chance of illness. However, if you consistently eat unhealthy food, you could speed up the chances of getting inflammatory disease.
Green leafy vegetables, for example, kale and collards.
Omega-3 fatty acids are found in fatty fish like salmon, herring, tuna, sardines, striped bass, and anchovies. These fatty acids can be obtained from eating the above fish or by taking omega-3 supplements. However, make sure the supplement you get is a high-quality one.
For those who are vegans, there are plant-based omega-3s in foods too. Eating nuts and seeds and cooking in canola oil can supply nutrients and anti-inflammatory fighters.
Ascorbic acid, also known as vitamin C, is a powerful antioxidant that helps with cellular wear and tear, which can set off inflammation. Vitamin C is in citrus fruit and vegetables. These include lemon, orange, strawberries, blackcurrants, broccoli, peppers, and brussels sprouts. Do you know that potatoes also have vitamin C?
If you find the list of anti-inflammatory foods complicated and want to know which cuisine is the best to start with, choose Mediterranean cuisine. Mediterranean cuisine is known for being the world’s healthiest. This is due to its wide range of colourful plant-based food. It is rich in fibres and heart-healthy fats.
Introducing yourself to a new diet, switching to a completely new cuisine, can be difficult, but you can take it slow. Instead of having French fries for dinner, you can have baked sweet potatoes. Your favourite lasagne dish can use a healthier alternative. Instead of pasta, use thin, baked aubergine slices as the lasagne sheet.
I love food and I’m still on the journey of trying new, better alternatives. Let me know your thoughts and please share if you have any good tips or recipes for a healthier diet!
With love,
Joyce
