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While battling the habit of unhealthy eating, which causes problems like inflammation in various parts of our body, a 21-days anti-inflammatory diet is a good way to improve your health and develop good eating habits.
Inflammation is our immune system’s response towards any infection, injury or ailment, that helps our body to heal from the particular issue. Long-term inflammation is quite a serious issue, in which the immune system generates a response to cause inflammation even in the absence of any health issues.
Following this 21-days anti-inflammatory diet is expected to have great health benefits, other than just helping in reduction of inflammation in your body. Let’s build a 21-days anti-inflammatory diet that will assist you in saying goodbye to your long-term inflammation issues.
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21-Days Anti-inflammatory Diet: Inflammation Reducing Foods
Long-term inflammation issue is often associated to chronic ailments in individuals like heart issues, diabetes, or even cancer. Our immune system, which is ultimately in charge of our general health, is greatly influenced by our accepted lifestyle, how often we exercise, and the food we eat.
A diet that doesn’t contain elements that trigger a pro-inflammatory response of the immune system is the best thing to adopt if you’re facing long-term inflammation, or even, in general, as a preventive measure.
Here, we enlist some foods that are rich in minerals, vitamins, and antioxidants and must be the best buddies of your 21-days anti-inflammatory diet.
1. Greens, Reds, and Yellows
Include leafy green vegetables, fruits, and berries, which form good colored components of the diet, and contain substances that protect cells from free radicals, a potential source of causing inflammation.
2. Happy Healthy Fats
Coconut oil, olive oil, nuts, seeds, and fatty fish are good sources of healthy fats, which ensure there is not a sugar spike in the body that can trigger the immune system.
3. Holy Whole Grains
Whole grain foods like oatmeal and quinoa are also observed to show significant reduction in inflammation, and thus, are essential components of the 21-days anti-inflammatory diet meal plan.
Foods Triggering Pro-Inflammatory Response
The pro-inflammatory response is the response of immune system in the absence of any ailment, that leads to long-term inflammation issues. So many of the meals that we regularly eat fall under the category of foods that cause chronic inflammation.
These include foods with saturated fats like fried fast foods, cakes, and foods with high amounts of sugar like sweetened beverages. Processed meats like bacon increase the level of body cholesterol, which is directly responsible for causing inflammation.
Ensure that you minimize the consumption of these foods to make out the best benefits of your 21-days anti-inflammatory diet.
The 21-Days Anti-Inflammatory Diet Meal Plan
A diet plan is presented below, to reduce the long-term inflammation experienced by you in just 21 days. The diet plan comprises of all the inflammation-reducing elements described earlier, in adequate proportions. Significant results are very much expected if the diet is followed correctly. Follow this weekly diet for three weeks, that is 21 days.
Day-1:
Breakfast: Scrambled eggs with spinach and tomatoes, whole-grain toast, a side of mixed berries
Lunch: Quinoa salad with chickpeas, cucumbers and diced bell peppers, along with some olive oil and lemon juice
Dinner: Baked salmon with lemon-dill sauce, steamed broccoli, and brown rice
Day-2:
Breakfast: Greek yogurt parfait with honey, walnuts, and fresh strawberries
Lunch: Spinach and kale salad with grilled chicken breast and balsamic vinegar dressing
Dinner: Turkey and vegetable stir-fry with a side of quinoa
Day-3:
Breakfast: Oatmeal topped with sliced bananas and a sprinkle of cinnamon
Lunch: Lentil and vegetable soup with a whole-grain vegetable and tofu roll
Dinner: Grilled shrimp with a side of roasted asparagus and sweet potatoes
Day-4:
Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
Lunch: Mixed bean salad with red onion, Bell peppers, and a lemon-tahini dressing
Dinner: Baked chicken breast with a side of stir-fried spinach and quinoa
Day-5:
Breakfast: Scrambled tofu with bell peppers and onions
Lunch: Avocado and black bean salad with lime-cilantro dressing
Dinner: Baked cod with tomato and olive salsa, steamed broccoli, and brown rice
Day-6:
Breakfast: Chia pudding made with almond milk and topped with fresh berries and sliced almonds
Lunch: Turkey and avocado wrap with whole-grain tortilla, a side of mixed greens
Dinner: Grilled vegetable and chickpea curry with brown rice or quinoa
Day-7:
Breakfast: Cottage cheese with pineapple chunks and a drizzle of honey
Lunch: Spinach and arugula salad with grilled shrimp and a light vinegar dressing
Dinner: Baked tofu with a ginger-soy glaze, steamed broccoli, and quinoa
In conclusion, the inflammation in body can be reduced by following a healthy 21-days anti-inflammatory diet, that has good proportion of carbohydrates, fats, and proteins. Along with it, physical exercising is also very important to ensure good health. Following a healthy balanced diet with a good lifestyle routine can show significant changes in long-term inflammation issues.
