Anti-inflammatory diet: five golden rules for composing your detox plate


Solene Delinger
modified to

6:26 p.m., February 01, 2022

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“Doctors are learning that one of the best ways to reduce inflammation isn’t in the medicine cabinet, it’s in the refrigerator,” says Harvard Medical School. Also convinced of the power of foods to fight inflammation, nutritionist Catherine Lacrosnière reveals in Well done for you five rules for composing a detox plate.

Avoid processed food

The first thing to know is that inflammation is not a bad thing in and of itself. It helps the body cope with external aggression, injury or infection. Acute inflammation is obligatory and often results in three signs: redness, heat, pain. On the other hand, it becomes problematic when it spreads throughout the body and promotes the appearance of diseases. It leads to dysfunctions of the organ where it is located. For example, if it is in the pancreas, it promotes diabetes. And, if it’s in fat cells, it promotes obesity.

Physical inactivity, stress, lack of sleep and pollution contribute to inflammation. But one of the major causes is diet. Fat, sugars, salt… Processed foods, which are empty of fiber and vitamins, are our enemies. It is therefore absolutely necessary to review your eating habits. The anti-inflammatory diet is at the crossroads of the Mediterranean diet and the Ayurvedic diet. How to compose your anti-inflammatory plate? What foods and nutrients should be prioritized?

Omega 3

These good fatty acids can only be provided by food. Their daily intake is essential to slow the progression of chronic inflammatory diseases. Omega 3s are found in mackerel, sardines, anchovies, shrimp, octopus, flax seeds, chia seeds and certain oils such as rapeseed, camelina or even hemp.

Spices

A diet rich in turmeric, ginger, but also garlic and saffron helps to heal better and to have less serious respiratory infections.

Vitamins C and E

These vitamins neutralize free radicals, caused by oxidative stress, which is a trigger of chronic inflammation.

Fibers

Fibers ensure quality transit and improve cholesterol. They are mainly found in the plant kingdom. The best sources are dried fruits and legumes (soybeans, lentils, chickpeas, dried beans), as well as whole grain products (rice, bread, pasta, flour, oats). vegetables and fruits are also rich in fiber.

Aromatic herbs

Sage, thyme, chervil, basil, savory, oregano… In addition to enhancing the taste of our dishes, aromatic herbs are powerful anti-inflammatory agents.



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