A balanced diet ensures all the nutrients possible for a routine day, and it also has other actions that help the body function more effectively. Known as anti-inflammatory foods, these options can be useful in combating and preventing diabetes, heart disease and much more!

This will be possible because, in addition to reducing inflammation, these foods will help to strengthen the immune system , making the body strong and resistant against diseases, such as flu and colds.

If you  want to know how anti-inflammatory foods work, what its advantages are and what there are in the market. Let’s see below:

What are anti-inflammatory foods?

The anti-inflammatory diet consists of anti-inflammatory foods, which mean personalized menus that contain salads, fish, yogurts, fruits, seeds, and other ingredients, between 3 to 5 times a week.

This adjustment is a means to achieving a balanced diet since aside from containing all the nutrients and minerals that the body will require for the day, these foods will also contribute towards fighting inflammatory diseases, obesity and preventing some cancers among many other diseases which are also on the increase globally.

However, to achieve positive results that are in line with your profile, it is important to have proper nutritional monitoring so that there are no deficiencies in your meals. Therefore, do not look for ready-made menus or miracle recipes!

List of anti-inflammatory foods for your diet plan

Anti-inflammatory foods are natural and inexpensive ways to enhance the responses of your body while fighting or preventing inflammation. As already mentioned, you can get these options in salads, yogurts, and seeds. Below, you can check out the 54 options for your menu:

1. Cereals

The first food group is cereals. Besides the abundance of different sorts of cereals, besides fiber needed to keep the body and intestinal flora functioning properly, these types can be utilized to ease migraines, arthritis and high blood pressure. That means they can do much more than inhibit inflammation. The cereals in this group are:

• Brown rice.
• Peanut.
• Oats (and their variations).
• Rye.
• Corn cereals.
• Barley.
• Pea.
• Bean.
• Sesame.
• Lentil.
• Soy.

2. Fruits

Fruit is the second group of food. Whether it’s citrus or red, it is very present in tables, so it makes no sense to eat anything else. Apart from having anti-inflammatory and very strong antioxidant power, these fruits also support the immune system, helping to fight away the risks of a stroke or heart attack. It is:

• Avocado.
• Pineapple.
• Acerola.
• Blackberry.
• Cashew.
• Cherry.
• Coconut.
• Raspberry
• Guava.
• Guarana.
• Orange.
• Lemon.
• Litter.
• Sleeve.
• Tangerine.
• Strawberry.
• Grape.

3. Vegetables and greens

The third food group is vegetables. If you like salads, sautéed vegetables or a colorful dish, there are several options available to diversify your diet. It is possible to go beyond the anti-inflammatory effects, so if you want vitamins and avoid the risk of heart disease, invest in the following vegetables:

• Pumpkin.
• Purple sweet potato.
• Beet.
• Broccoli.
• Onion.
• Cabbage.
• Spinach.
• Basil.
• Red pepper.
• Arugula.
• Tomato.

4. Fish

The fourth food group is fish. In this case, the alternatives are a bit pricier, but they make good meats when it comes to fighting inflammation. Rich in protein and omega-3s, fish helps prevent the diseases of diabetes, arthritis, rheumatoid arthritis, and even cancer. Invest in the following where possible:

• Tuna.
• Horsetail.
• Salmon.
• Sardine.

5. Seasonings

The fifth food group is seasonings. Best of all, popular cookery options, here you will unleash your creativity and create fantastically delicious dishes. Abundant in vitamins and antioxidants, seasonings might help with diabetes and combat obesity. They are

• Saffron.
• Rosemary.
• Garlic.
• Cinnamon.
• Clove.
• Ginger.
• Laurel.
• Oregano.
• Red pepper.
• Sage.

Are there any restrictions to the anti-inflammatory diet?

Yes, one has to keep an eye on what they eat, especially if someone is going through a healing period. In this case, what’s important is to avoid foods rich in sugar for a good recovery. All of these listed foods can be consumed in moderate amounts if you do not have any inflammatory processes going on. Check them out:

1. Fatty foods: yellow cheeses, whole milk products, fried foods, bacon and frozen foods such as pizza, nuggets and lasagna.
2. Foods rich in sugar: soft drinks, ice cream, filled cookies, boxed juices, powdered juices or juices with a high concentration of preservatives, among others.
3. Condiments and processed meats: ketchup, mayonnaise, ham, sausage, mortadella, prosciutto and all derivatives of these foods.

Benefits of anti-inflammatory foods

It is possible to transcend from the anti-inflammatory effect to all those foods mentioned here. Remember that, improving body’s defenses through all these, comes from an optimal functioning of your immune system. Also, through a well balanced diet, one can be bestowed with the quality of life. The investment, thus, in such possibilities will result in positive effects alone in one’s life.

Do not forget that a healthy diet will ensure that your problems of stress and anxiety will be reduced because it makes sure that the body will effectively handle the hormonal load. On the other hand, regular practicing of physical activity will help you to have a powerful outcome if you wanted this way!