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  • Deanne Panday

ANTI-INFLAMMATORY FOODS - PART 1





Age-related diseases have a common root: chronic, low-level inflammation. Chronic inflammation makes you more susceptible to chronic diseases, like obesity, and inflammatory conditions, like rheumatoid arthritis.

Certain foods, like low glycemic foods and foods high in omega-3 fatty acids and antioxidants, can decrease inflammation and protect tissues from inflammatory damage.

Consuming animal or processed foods can cause inflammation. Fresh, natural and whole foods are high in quality and are the most healthy and full of essential nutrients.

Below is a list of certain foods which are anti-inflammatory and nourishing —-


SUPPLEMENTS -



Choosing the right kind of supplements in your daily diet is important. Consuming supplements like Coenzyme Q10, High-quality multivitamin , fish oil, Vitamin D3 daily can help ensure one gets his daily requirement of micronutrients that may be missing from his diet.

Note : Consult your doctor/nutritionist and consume supplements according to their recommendations and what they feel you require.


TEA-



Tea is an essential staple in every household thus drinking the right kind of tea is necessary, for example : Green, White or Oolong. Drinking not more than 2-4 cups of tea daily can help fight inflammation as tea contains powerful antioxidants --- flavonoids.

Note : Preferably opt for herbal and caffeine free teas


ALCOHOL-




Even consuming alcohol in moderation can have its benefits.Before you get too excited , this theory holds true for consumption of Organic Red Wine.I would recommend a glass or two can be healthy as it contains--- Resveratro, a natural antioxidant.

Note : Organic wine is not easily available, opt for a superior quality wine.


HERBS AND SPICES -



Ingesting unlimited amounts of herbs and spices can be one of the best practices in one’s daily routine as they are natural anti-inflammatory substances. Basil, Ginger, Chili peppers, Rosemary, Cinnamon, ThymeCurry powder, Turmeric, Garlic are the various herbs and spices one can add to their meals.


PROTEIN -



Protein is really important for good health and should be consumed on a daily basis to stay fit. The recommended daily allowance for men is 56 grams a day, while for women it’s 46 grams. One can get their daily dose of proteins from seafood and fish.Mackerel, Sardines,Tuna, Salmon are some species that are a good source of protein as they comprise of omega-3 fatty acids.




The ones who follow a vegetarian diet can also derive their protein portions from soy foods like Edamame , Tempeh Soy milk Tofu and Soy nuts.1 – 2 servings per day can provide isoflavones, free-radical-scavenging antioxidants. Choose the foods above over soy products like imitation meats that are products that are highly processed.

Also another high protein source could be nuts and seeds like almonds, flax, chia, hemp and walnuts. 1-2 servings per day can be beneficial as they are rich in monounsaturated fats and, in some cases, omega-3 fatty acids.

Note : Vegetarians have various healthy protein options as well like hummus and pita,peanut butter sandwich,chia,soy products,spinach and so on that help them stay fine as a fettle.


GRAINS -



Whole Grains like Barley, Basmati rice, Brown rice, Buckwheat, Quinoa Steel-cut oats and Wild rice are nutritious and healthy alternatives to processed grains. Compared to highly processed grains whole grains provide a richer source of fiber, B vitamins, and protein. They’re also digested more slowly than refined grains,which helps keep you full. One should consume 3-5 servings per day.

Note : Try to plump for organic grains.

Note : Beware of chocolate marketed as “sugar-free” that may contain unhealthy artificial sweeteners.


About Me -

A health and fitness expert,writer and author of two books I'm Not Stressed (Secrets for a Calm Mind and a Healthy Body), and Shut Up and Train. Helping women ‘unleash their awesome’ with an empowering approach to health and fitness. My philosophy revolves around salutary living without cutting back on your cravings yet achieving the amazing body one never knew they had. My main goal is to help YOU achieve your health and fitness goals the sane and simple way so you can maintain those results long-term, while becoming the best, most awesome version of yourself.

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