Anti-inflammatory diet

Inflammation is a natural response of the body to protect itself from harm, but chronic inflammation can lead to various health issues. As a result, many people are turning to anti-inflammatory diets to promote overall well-being and reduce inflammation.

To fight inflammation, the general recommendation is to consume whole, unprocessed foods with no added sugar. These include fruits, vegetables, whole grains, legumes (such as beans and lentils), fish, poultry, nuts, seeds, a small amount of low-fat dairy, and olive oil. Additionally, many people incorporate herbs and spices like cinnamon, ginger, and turmeric into their diets for their anti-inflammatory properties.Here are some foods and nutrients that can help:

• High-antioxidant foods: Consuming foods rich in antioxidants can help lower inflammation levels. These include dark-colored fruits (such as blueberries, strawberries, cherries), dark leafy greens (such as spinach, kale, mustard greens), tomatoes, nuts, and seeds (such as walnuts, almonds, flaxseeds).
• Healthy fats: Consuming healthy fats can contribute to reducing inflammation. Choose plant-based oils (such as olive oil, flaxseed oil), fatty fish (such as salmon, cod, sardines), and nuts (such as walnuts, almonds) that are rich in healthy fats. Foods rich in omega-3 fatty acids (such as fish, flaxseeds, sunflower seeds) can help reduce inflammation in the body.
• Adequate fiber: High-fiber foods can promote gut health and reduce chronic inflammation. Increase your intake of vegetables, fruits, whole grains, legumes, and seeds.
• Spices and herbs: Some spices and herbs are known to have anti-inflammatory properties, such as ginger, garlic, mint, turmeric, and black pepper. Use them to season your food and enhance the anti-inflammatory effects.
• Water: Maintaining adequate hydration helps support normal bodily functions, including reducing inflammation.

The following are some valuable resources.

• Pick A Lime offers a variety of plant-based recipes, meal plans, and helpful tips for a healthy lifestyle.
• Downshiftology is created by Lisa Bryan for wholesome and delicious recipes that cater to a gluten-free, paleo, or dairy-free diet,
• Masa’s Cooking ABC ​is a channel explaining Japanese cuisine which is tasty and healthy. 
  
• Honeyjubu provides vegetarian cooking from Korea dishes. 

For health-related websites, we can explore additional options. The Mediterranean diet emphasizes fruits, vegetables, whole grains, and healthy fats. The DASH diet focuses on fruits, vegetables, lean proteins, and low-fat dairy to lower blood pressure. Plant-based, vegetarian, and vegan diets prioritize plant foods, while a gluten-free diet avoids grains containing gluten. The ketogenic diet is high in fats and low in carbs. It's crucial to find a diet that aligns with our needs and goals, promoting a balanced and sustainable approach to eating.​ (Chinese Version)

Sukee’s Notes (12/2/2024): Even I learn the concept almost 20 years ago on 6/27/2005, I really didn’t get serious about this until recent years. In other words certain ideas or concepts will not impact us until we get serious.