A well-known fact today is chronic inflammation as the perpetrator behind many serious illnesses, including heart diseases, various types of cancer and Alzheimer’s disease.
Redness, heat, swelling, and pain are the most common indicators of inflammation on the surface of the body.
It’s the natural healing response of the body that brings more immune activity to a certain part of the body that has been damaged.
But when the anti-inflammatory response doesn’t stop, the healthy tissue in your body gets damaged which causes illness.
Common contributors to inflammation are lack of exercise, genetics, and exposure to toxins, but also the way you eat.
There are many types of foods that can worsen or improve the situation, and learning how these foods affect your body can help you manage the inflammation and reduce the risk of having some long-term disease.
- Aim for variety
- Consume fresh food
- Minimize the consumption of processed food and fast food
- Eat a lot of fruits and vegetables
Anything between 2,000 and 3,000 calories a day is enough for a healthy adult to keep the body functioning healthy, depending on the personal characteristics and lifestyle.
For instance, women and smaller people, as well as less active people require fewer calories than others, while men and physically active people need more calories to last them the day.
So, if you’re eating food with an adequate number of calories your body needs, you won’t experience any spikes in body weight.
To calculate how much calories you usually need, the following distribution is appropriate for most people: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
Additionally, you should aim to include carbs, fat, and protein in every meal.
If you’re consuming around 2,000 calories daily, you should consume 80 to 120 grams of protein a day, with the exception of some groups of people that have liver or kidney problems, allergies, or some type of an autoimmune disease.
Fish and high-quality natural cheese and yogurt are the best sources of natural protein, while animal protein should be avoided.
Consume more vegetables to get the healthy type of protein in your body, especially beans and soybeans which have tons of vegetable protein in them.
On a diet of 2,000 calories a day, adult women should consume anywhere from 160 to 200 grams of carbs per day. Men, on the other hand, should consume between 240 to 300 grams of carbohydrates daily.
In both cases, the carbs should come from a less-refined and less-processed sources of food that have a low glycemic index.
To do this, you should eat more natural sources of carbs such as beans, winter squashes, sweet potatoes, and more whole grain products such as brown rice and bulgur wheat where the grain is intact.
Also, tend to avoid foods made with made with flour and sugar like bread and most packaged snack foods, as well as foods with high fructose corn syrup.
You can eat pasta al dente but in moderate quantities.
On a 2,000 calorie a day diet, 600 of these calories can come from fat, which is around 67 grams of fat and it should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
To reduce the number of saturated fats you consume, you should eat less butter, cream, high-fat cheese, unskinned chicken and fatty meats, as well as products made with palm kernel oil.
While cooking, use extra virgin olive oil or expeller-pressed, organic canola oil or organic, high-oleic, expeller pressed versions of sunflower and safflower oil.
Don’t use or avoid using regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
Fats you should definitely avoid using completely are margarine vegetable shortening, and all products listing them as ingredients, as well as products made with partially hydrogenated oils of any kind, as well as products made with refined soybean oil.
Natural sources of fats include avocados and nuts, especially walnuts, cashews, almonds, and kinds of butter made from these nuts.
For your omega-3 fatty acids intake, you can consume several types of fish: salmon (preferably fresh), sardines packed in water or olive oil, herring, or black cod (sablefish, butterfish).
Other healthy sources of omega-3 fatty acids are omega-3 fortified eggs, hemp seeds, flaxseeds (preferably freshly ground) and walnuts.
You can also take a fish oil supplement with EPA and DHA in them, in a daily dosage of 2-3 grams.
A healthy dose of fiber is 40 grams daily, which can be done by increasing the consumption of certain types of foods like berries, beans, and whole grains.
A good source of fiber are ready-made cereals, but make sure to read their labels beforehand to make sure they have enough fibers in them.
At least 4, or even better 5 grams of bran per one-ounce serving is the ideal quantity you should look for.
The best way to be sure you’ve consumed enough natural phytonutrients is to eat fruits, vegetables, and mushrooms.
This will give you the necessary protection against age-related diseases such as cancer, neurodegenerative and cardiovascular diseases.
Fruits and vegetables that have a strong color (berries, tomatoes, oranges, yellow fruits, and leafy greens) have more phytonutrients, so you should try to eat as many of them as possible, along with cabbage and other cruciferous vegetables.
Additionally, you should include as many soy foods as you can, such as edamame, soy nuts, soy milk, tofu, and tempeh.
It’s also important to choose organic produce as much as possible, especially when it comes to crops.
You can find out which crops are most likely to contain pesticide residues on www.foodnews.org and avoid them in your next meals.
When you’re choosing your beverages, choose tea over coffee and red wine over other alcohols (in moderate quantities).
And if you’re up for something sweet, dark chocolate with a minimum 70% cocoa is the best choice of sweet food.
Vitamins and Minerals
Vitamins and minerals are best to be consumed through fruits and vegetables.
If we’re talking about exact numbers, the following antioxidant count is the best combination for the day: Vitamin C: 200b milligrams a day + Vitamin E: 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols) + Selenium: 200 micrograms of an organic (yeast-bound) form + Mixed carotenoids: 10,000-15,000 IU daily.
These amounts can also be consumed through a daily multivitamin/multimineral supplement that is able to provide at least 400 micrograms of folic acid and 2000 IU of vitamin D.
The supplements should be without iron, (unless the person consuming it is a female with regular menstrual periods) and no preformed vitamin A.
Women have a different schedule of the needed vitamins and minerals because they need more calcium than men, preferably 500 to 700 milligrams daily in accordance with their diet, while men should avoid supplemental calcium.
Other Dietary Supplements
Unless you eat oily fish twice a week, you should take supplemental fish oil, preferably in capsule or liquid form that contains both EPA and DHA.
Additionally, you should look for molecularly distilled products certified to be free of heavy metals and other contaminants.
Make sure to consult your doctor about going on a low-dose aspirin therapy with 81 to 162 milligrams of aspirin a day.
Unless you eat turmeric and ginger regularly, you should consume CoQ10: 60-100 milligrams of a soft gel form taken with your largest meal, and if you are prone to metabolic syndrome, take 100 to 400 milligrams of alpha-lipoic acid a day.
Pure water is, of course, the best source of water you can consume, specifically bottles water or water that passed through a home purifier.
You should also consume drinks that contain more water in them and avoid tap water that has a lot of chlorine or other chemicals in it.
Tend to consume bottled water if you’re located in an area where the water is contaminated or unhealthy in any way.