Cabbage, fatty fish, fibre and fruit and vegetables. These are some foods you should put on your plate if you want to eat anti-inflammatory foods.
Actually, it is not complicated to eat anti-inflammatory. You don’t have to go all in from day one either, but you can slowly incorporate the principles into your everyday life. If you want to eat anti-inflammatory, just make sure you eat these six foods every day:
1,200 grams of cabbage a day
70-80 percent of your immune system resides in the intestines, where intestinal bacteria play an absolutely central role. Among other things, you can stimulate them to step up their immune-boosting efforts by eating a minimum of 200 grams of cabbage daily, for example, cauliflower, broccoli, scallions and kale. If you are not used to eating a lot of cabbage, you may get a stomach ache initially, so it is a good idea to go a little slower.
TIP! Replace the mashed potatoes with mashed cauliflower and white rice with broccoli rice, which can be bought in the freezer section of several supermarkets.
2. You can’t avoid Omega-3
Fatty fish such as salmon, mackerel, herring, trout and halibut are absolutely crucial elements in the anti-inflammatory diet. A woman of average weight should have 15-20 grams of omega-3 fatty acids per week, equivalent to at least ½ kilo of fatty fish. If you can’t see yourself eating half a kilo to a whole kilo of fish a week to get enough omega-3 fatty acids, you can supplement with flaxseed, walnuts and rapeseed, but they cannot exclusively cover the body’s needs.
3. Lots of fruit and vegetables
Protect yourself with power – full of antioxidants by eating lots of fruit and vegetables. Try to eat up to a kilo of fruit and vegetables daily (cabbage counts here). Also, strive to get a minimum of 75 grams of blueberries daily, for example, blueberries, blackcurrants or blackberries. A large part of the microscopic plant substances, which give the raw materials their colour, become auxiliary substances for the healthy bacteria in the intestines. This contributes to the fact that the interaction between a healthy diet and the right bacteria in the gut creates a fiery cocktail which has been shown to reduce inflammation and, in some instances, even prevent cancer.
4. Ginger every day
Eat 2-4 grams of ginger in your food or take a shot daily. The stronger the immune system you build up, the more effectively it manages to reduce inflammatory conditions. Research shows that you can strengthen your immune system with, e.g. fish oil, ginger, olive oil and probiotics
5. The monounsaturated fat
Include healthy sources of monounsaturated fat in each of the day’s main meals. Up to 20 percent of the day’s calories, corresponding to 40-50 grams for an average woman and even more for the average man, will be a dose that ensures optimal anti-inflammatory strength.
The large proportion of the day’s energy serves a dual purpose by partly providing you with plenty of healthy fat and partly by pushing potentially inflammation-promoting fat out of the diet. For example, try flash-frying prawns in olive oil instead of frying meatballs in butter, add a good pesto or round off the sauce with olive oil instead of cooking cream.
Good sources of monounsaturated fats:
- Olive oil
- Peanut butter
- Rapeseed oil
6. Probiotic foods
Sour yoghurt and fermented vegetables also belong to the gut flora’s diet. Feel free to eat it every day or take a good probiotic supplement.