Anti Inflammatory Diet for Beginners: What You Need to Know?

You might have heard of a new trend, "Eating the Rainbow," but do you know it's not merely a trend? Recent American Dietary Guidelines recommend eating 2-3 servings of colorful fresh fruits and vegetables daily. Isn't it what our mothers used to tell us since we were kids? Yeah, "Moms are always right." Anyways, back to our topic, "the anti-inflammatory diet for beginners."

As a beginner, you might have a lot of queries, like who can benefit from an anti-inflammatory diet? What are its advantages, and how can you get started?

Let's have an insight into everything you need to know about it.

What is an Anti Inflammatory Diet?

The anti-inflammatory diet is a way of eating that focuses on consuming foods believed to reduce inflammation in the body. It typically includes plenty of fruits, vegetables, whole grains, nuts, seeds, and healthy fats. These foods are rich in antioxidants and omega-3 fatty acids, which are thought to help combat inflammation (1).

On the other hand, the diet limits or avoids processed foods, refined carbohydrates, sugary snacks, and excessive amounts of red meat, which may contribute to inflammation. By following an anti-inflammatory diet, you can promote overall health and potentially reduce the risk of chronic diseases associated with inflammation, such as heart disease, arthritis, and many others (1).

How does an Anti-Inflammatory Diet Contribute to Healthy Aging?

Anti-inflammatory diet, for beginners, is a dilemma. You may wonder why I should start an anti-inflammatory diet. Do I need it?

If you have the same thoughts, here's what you need to know.

Chronic inflammation is one of the key drivers of aging and several age-related diseases. Research also suggests that eating a diet rich in fruits and vegetables is linked to a reduction in inflammatory markers within the body (2). Therefore, an anti-inflammatory diet, by reducing inflammation, promotes healthy aging.

Apart from reducing inflammation, this diet also promotes better growth and nourishment at both individual and cellular levels - all of which favor healthy aging.

Other Benefits of Anti-Inflammatory Diet

Reduced inflammation in the body

Various heart diseases, cancers, and autoimmune conditions are associated with long-term inflammation. An anti-inflammatory diet reduces this inflammation and stops the progression of these diseases (3).

Stronger immune system

Your immune system helps you fight diseases and infections. The stronger the immunity, the healthier you are. An anti-inflammatory diet boosts your immunity and helps you fight infections (4).

Happier Joints

Around 15% of people above age 30 are suffering from joint pain (5). If your joints hurt, an anti-inflammatory diet might make them feel better and help you move more easily (6).

Healthier Heart

Foods like fatty fish and olive oil contain polyunsaturated fatty acids that can keep your heart healthier. A 2013 study has proven the role of polyunsaturated fatty acids in preventing and reducing cardiovascular events (7).

Steady Blood Sugar: Prediabetes has become so prevalent nowadays, and it's getting hard to control blood sugar levels. Eating whole, unprocessed foods can keep your blood sugar levels steady, reducing the risk of diabetes (8).

Weight Control

Experts say, "Obesity is the mother of all diseases." So, controlling weight is one of the ways to live a healthy life. A 2020 study showed that an anti-inflammatory diet helps lose extra fatty tissue and control body weight (9).

Healthy Gut

Foods with probiotics and fiber in this diet can make your stomach happy and improve your immune system (10).

Improved Mental Health

A study shows that eating an anti-inflammatory diet helps reduce depression symptoms in adults (11).

Younger Skin

Eating whole foods and antioxidants can make your skin look better by reducing swelling and boosting collagen production (12).

The Right Supplements: Take Your Anti-Inflammatory Diet to the Next Level!

You don't have to eat less? You just need to eat better.

Your body isn't made for starving; you only need to give it the right fuel, and boom, it will work like a fire engine! 

Anti-inflammatory foods have been proven to reduce your body's inflammation, relieve joint pain, rejuvenate your skin, and boost your immune system. But what are the best anti-inflammatory supplements to take these benefits to the next level?

Let's find out! 

1. ULTRA PURE APIGENIN

Apigenin is a natural compound found in various plants. It belongs to a class of compounds called flavonoids, known for their antioxidant properties. Researchers have thoroughly investigated apigenin for its ability to combat inflammation, finding it effective in treating various conditions like cancer, diabetes, heart disease, and neurological issues. Research has also demonstrated its effectiveness in diminishing inflammation associated with non-alcoholic fatty liver disease (NAFLD) by decreasing the levels of inflammatory markers (13).

2. ULTRA PURE OMEGA 3

Omega-3 is a fatty acid essential for your body to function properly. It's considered a "good" fat because it offers several health benefits. As your body doesn't produce it, you must take an adequate amount of it in your diet or supplements.

According to a research study, consuming omega-3 supplements is linked to reduced inflammatory markers in the obese and elderly. Furthermore, research also shows the beneficial effects of this good fat on age-related muscle loss (14).

3. ULTRA-PURE NMN

NMN is a molecule naturally produced in the body and is involved in cellular energy production. As we age, its levels decrease, which may contribute to various age-related health issues. These supplements aim to increase NMN levels in the body, potentially supporting overall health and vitality.

According to a study, NMN lowers adipose tissue inflammation associated with age, making it a good candidate for reducing chronic inflammation. Additionally, by reducing inflammation, it also shows remarkable effects in numerous models of disease and aging, benefiting conditions ranging from diabetes to Alzheimer's disease to ischemia (15).

4. ULTRA PURE TMG

TMG supplements, also known as trimethylglycine or betaine, are popular dietary supplements that offer various health benefits. It is often used to support heart health by promoting healthy levels of homocysteine, a compound linked to cardiovascular issues when elevated (16). Additionally, it may support liver function and help improve exercise performance by aiding in the production of energy (17, 18).

Overall, it plays a role in reducing inflammation through various mechanisms and has potential applications in promoting healthy aging by mitigating the effects of oxidative stress and regulating cellular processes (19).

5. ULTRA PURE SPERMIDINE

Spermidine is a natural compound found in certain foods like soybeans, wheat germ, and aged cheese. Its supplements are gaining attention for their potential health benefits, particularly in promoting longevity and cellular health.

According to research, spermidine supplements significantly inhibit the production of pro-inflammatory mediators in the body. It also attenuates the inflammation-associated migration of immune cells, such as neutrophils and macrophages. These findings suggest that spermidine has potent anti-inflammatory effects and is a potential therapeutic intervention for the treatment of inflammatory disorders (20).

6. ULTRA PURE RESVERATROL

Resveratrol is a naturally occurring compound found in various plants, most notably in the skins of red grapes, but also in peanuts, berries, and even in the Japanese Knotweed. It has garnered attention for its potential health benefits, which range from anti-aging effects to playing a role in heart health and diabetes management (21).

This compound belongs to a group of compounds called polyphenols, known for their antioxidant properties and anti-inflammatory properties, which means they can help fight against the damage caused by free radicals in the body (22).

The interest in resveratrol increased significantly when researchers began to link it to the "French Paradox" – the observation that French people have a relatively low incidence of heart disease despite having a diet rich in fats (23). This phenomenon was partially attributed to the consumption of red wine, a primary dietary source of resveratrol.

But, of course, we would not encourage you to drink a lot of red wine, as it has its share of harmful effects on your body. Instead, we would encourage you to take Ultra-Pure Resveratrol supplements, which provide significant benefits without causing any secondary damage to your body or tissues.

According to research, resveratrol has shown promising potential in the prevention and treatment of autoimmune and inflammatory chronic diseases, including inflammatory, neurological, and multiple cancers (22).

Best Supplement Regimen for Healthy Aging

The bitter truth? 

No single supplement is enough to promote healthy aging. Instead, you would need a combination of supplements to get your desired results – a fact supported by scientific evidence.

For example, even though TMG and resveratrol can both independently reduce inflammation in the body and help fight oxidative stress. Yet, research shows that combining both will exert a greater synergistic effect in reducing oxidative stress and ultimately provide exponential anti-cancer properties (24).

Therefore, if your goal is optimal health and not just the good functioning of a single organ, we recommend you take a combination of supplements for your goal to boost results.

A Quick Recap

So, this was all about the "anti-inflammatory diet for beginners." 

Inflammation is a significant cause of grave cardiovascular illnesses and cancers. Today's diet contains highly processed foods and added pro-inflammatory sweeteners; that's why chronic inflammation diseases have become prevalent.

An anti-inflammatory diet with the right combination of supplements brings you a light of hope in the dark alley of inflammatory conditions. It helps boost your immune system, reduces inflammation, increases collagen production, and lets you live a healthier life.

So, what are you waiting for? Quit the unhealthy lifestyle and start living healthier!

References

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