Foods With Anti Inflammatory Properties
A new emphasis in diet has been on foods that possess anti-inflammation properties, which studies show have a great role in disease prevention. Similar to the Mediterranean diet, these foods include various fruits and vegetables, healthy fats, whole grains, lean poultry and fish, legumes and various spices. The main key is to eat a clean diet with minimal refined and processed foods.
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Fruits and Vegetables
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Fruits and vegetables are filled with phytonutrients that fight inflammation and protect against disease. Color is a key indicator to determine the most powerful food sources. Berries, dark green vegetables and tomatoes are all great examples. Preparation is also very important because high temperatures can reduce the benefits of the foods. Light steaming, or even raw consumption, is best. Some nutrients will also be better absorbed if paired with healthy fats.
Healthy Fats
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Healthy fats are widely praised for their anti-inflammatory properties. Contrary to popular belief, when fat is consumed correctly and in moderate amounts it has extreme health benefits including aiding in weight loss (due to the satiety it provides). The best fats to fight inflammation include omega-3 fatty acids and unsaturated fats found in natural sources like nuts and fish. Salmon and tuna are great providers of the nutrients. Olive oil and freshly pressed oils from plant sources are great fats for dressings and cooking.
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The Right Protein
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Protein is necessary in any diet because it builds muscle and maintains proper function in vital organs. For inflammation-fighting benefits, the best sources are poultry, fish or plant-based proteins. Red meats are less beneficial and can in fact have an opposite effect. Legumes, beans, soybeans and low-fat dairy sources all provide adequate amounts of protein.
Spices and Tea
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Spices are a natural component that provide flavor enhancement, are mostly calorie free and widely accessible. One with great anti-inflammatory properties is tumeric, which is powerful and delicious and pairs well with curry powders. Ginger and garlic also help fight inflammation and have great heart health benefits.
Tea is another great source made simply of dried leaves that are filled with antioxidants and phytochemicals that aid in fighting inflammation and help fight diseases like cancer and heart disease. According to the University of Maryland Medical Center, green tea also serves to enhance metabolism and accelerate weight loss.
Dietary Supplements
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The development of supplements has followed with the rise in popular demand for easy supplements that require no time and the same promised benefits. However, similar to any food, more processing and alteration results in decreased benefits. From tumeric pills to fish oil and garlic capsules with almost no odor, vendors have created a wide array of bottles on the shelves to market to consumer appeal.
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