Gluten the Enemy

Anti-inflammatory diet

by Ms H   Judit Hadnagy

What is inflammation?

 When something harmful or irritating affects a part of your body, your immune system responds and tries to remove it the signs of these actions the symptoms of inflammation. An acute inflammation shows that the body is trying to heal itself. Inflammation does not mean infection, even when an infection causes inflammation. An infection caused by bacteria, virus or fungus, while inflammation is the body's response to it. Your infections, wounds and any damage to tissue would never heal without inflammation 

Inflammation is part of your natural immunity.

Acute inflammation: starts rapidly and quickly becomes sever

Bronchitis

Sore throat

Tonsillitis

Meningitis 

Chronic inflammation: long term can last for several months and years

Asthma

Rheumatoid arthritis

Peptic ulcer

Anti-inflammatory diet

When the inflammation is out of control it can damage your body, example rheumatoid arthritis.  One way of controlling your inflammation by having  a specific diet that is  rich in anti-inflammatory foods.  Foods high in sugar and saturated fat can spur inflammation because they cause over activity in the immune system, which can lead to joint pain, fatigue and damage to the blood vessels. Other foods may curb your inflammation so add these to your plate.

Oily fish like mackerel, sardines, tuna and salmon contain omega 3 fatty acids, which can reduce inflammation. To get the benefit you need to eat fish several times a week.

Whole grains contain high level of fibre, which reduce the level of C- reactive proteins, an indicator of the inflammation of the blood.

Dark green vegetables like spinach, kale, broccoli have high concentration of vitamins, minerals and phytochemicals which protect the body from pro-inflammatory molecules, cytokines.

Nuts; almond and walnuts  are rich  in fibre, calcium, vitamin E , antioxidants and omega 3 fatty acids helping the body to fight off and repair the damage caused by  the inflammation.

Flax seeds contain high level of fibre, minerals, antioxidant and omega 3 fatty acids all together help to fight against inflammation.

Yogurt  contains calcium and vitamin D – if you don’t have an intolerance to caseine –is good for you.

Beetroot  contains antioxidants, phytochemical, reduces inflammation, protects against  heart disease and cancer.

Spices like ginger and turmeric have anti-inflammatory properties

Garlic and onion contain anti-inflammatory chemicals.

Olive oil is good for inflammation

Peppers contain vitamins, antioxidant

Tomato is rich in lycopene, which may also help to reduce inflammation.

Avocado loaded with vitamins K and E, potassium, fibre antioxidant, may reduce inflammation.