Chronic inflammation is a condition that occurs when our body’s immune system remains on alert for a long period of time, even when there is no ‘threat’ such as a virus or bacteria, and no physical injury. This can cause damage to healthy cells, tissues, and organs and increase the risk of various diseases. Some of the more common causes of chronic inflammation in the body include persistent infections, autoimmune disorders where the immune system attacks its own body, exposure to toxins or pollutants, and various other factors such as smoking, obesity, alcohol consumption, and stress.
One of the ways we can encourage the reduction of chronic inflammation and improve our health is through diet. Plant-based foods are rich in fibre, antioxidants, phytonutrients, vitamins, minerals and other nutrients that provide support to the immune system and help fight inflammation. They also have lower levels of cholesterol, saturated fat, and sodium than animal products. Below we will mention some of the best plant-based foods that we can include in our diet if we want to avoid chronic inflammation in the body.
1. Fruits and vegetables
They come in a variety of colours and flavours and include nutrients that can strengthen the immune system and reduce oxidative stress. It is advisable to consume at least five servings of fresh or frozen fruits and vegetables per day. The best options include berries, citrus fruits, green leafy vegetables, tomatoes, and bell peppers.
2. Whole grains
They are a good source of complex carbohydrates, fibre, and phytonutrients that help regulate blood sugar and reduce inflammation in the body. We should focus on eating whole grains instead of refined grains whenever possible and expand our diet to include oats, quinoa, brown rice, buckwheat, and millet.
3. Legumes
They are rich in protein, fibre, iron, folic acid, and other minerals that can support the health of the body. They also contain phytonutrients that support the immune system and can reduce inflammation. Examples of legumes include peas, beans, lentils, chickpeas, and peanuts.
4. Nuts and seeds
They are rich in healthy fats such as omega-3, as well as protein, fibre, magnesium, selenium, zinc, and other nutrients that can improve heart health and reduce inflammation. Some of the best nuts and seeds we should all include in our diet are walnuts, almonds, pistachios, flax seeds, and chia seeds.
5. Herbs and spices
They add a special flavour and aroma to our dishes without adding salt or sugar. They also have strong anti-inflammatory properties due to their high content of antioxidants and phytonutrients. Some of the most beneficial herbs and spices in the fight against inflammation are turmeric, ginger, garlic, cinnamon, rosemary, oregano, basil, thyme, mint, parsley, cilantro, sage, cloves, nutmeg, cardamom, cumin, coriander, fennel, fenugreek, black pepper, cayenne, paprika, saffron, curry powder, mustard seeds, etc.
