Diets aren't just for weight loss. The Anti-inflammatory diet promises to reduce inflammation and lower the risk of disease, making the body healthier overall. This diet is not intended to be a weight loss diet, but instead, promotes a healthier way of eating for life. This diet not only reduces inflammation, it also provides plenty of vitamins and minerals.
Inflammation is the body's response to injury. It is characterized by swelling, pain and redness. Inflammation can be damaging to the body. When inflammation occurs in healthy tissue, it can cause cancer, cardiovascular disease, Alzheimer's disease and other age related diseases.
Anti-inflammatory Diet
Dr. Andrew Weil has designed an anti-inflammatory food pyramid. Foods that should be eaten on this diet daily are as follows:
- 5 servings of organic vegetables
- 4 servings of organic fruits
- 5 servings of whole grains
- 2 servings of beans and legumes
- 5 servings of healthy fats, such as olive oil and walnuts
- 2 servings of whole soy
- 2 - 4 cups of tea
Dr. Weil also recommends eating two servings of al dente pasta, at least 2 servings of fish and seafood and 2 servings of other protein per week. Unlimited amounts of asian mushrooms and spices may be eaten.
Dr. Weil's anti-inflammatory diet plan, also known as the Optimum Health Diet, is not the only anti-inflammatory diet available. The Perricone Promise plan promises similar results, as well as anti-aging effects.
Supplements are a large part of an anti-inflammatory diet. Dr. Weil suggests taking 200 mg. of Vitamin C, a calcium supplement, 200 mcg. of selenium, 1000 IU of Vitamin D, 44 IU of Vitamin E and 400 mcg. of folic acid. Those who don't eat fish should take a 1-2 g of fish oil daily.
Anti-inflammatory Diet Tips
- Limit intake of red meat, dairy, saturated and trans fats, and processed foods.
- Avoid eating foods made with flour, high fructose corn syrup and sugar.
- Cook foods with olive oil instead of vegetable oil.
- Increase consumption of omega-3 fatty acids.
- Limit the amount of animal protein eaten. Eat vegetable proteins instead.
- Eat plenty of fiber each day by increasing consumption of fruits and vegetables.
- Eat organically as much as possible and add foods made with soy to your diet.
- Avoid drinking coffee. Drink tea instead.
- Drink 8 glasses of water a day.
Most people on an anti-inflammatory diet see a change within a few weeks. Some benefits of anti-inflammatory diets include a reduction in arthritis pain, depression, and cholesterol levels. Even those without inflammation may benefit from this healthy diet.
Sources:
WebMd.com, "Anti-inflammatory Diet: Road to Good Health?"
DrWeil.com, " Dr Weil's Anti-inflammatory Diet Food Pyramid"
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