The main points
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Eating more colors is a simple and effective way to eat more anti -inflammatory diet.
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Each color adds a unique combination of phytonutrients, vitamins, minerals and fibers in your diet.
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Adding the color is as simple as throwing spinach into a cocktail or having berries for dessert.
If you are trying to eat a more anti -inflammatory diet to reduce the risk of chronic disease or help control the symptoms of inflammatory condition, the best place to start can be more colors. “In the diet anti-inflammatory diet, the focus is on colorful, nutritional foods such as fruits and vegetables, healthy fats and anti-inflammatory herbs and spices,” says Julie Pace, RDN. “This eating pattern can be useful for everyone, but especially useful for those who control health problems such as autoimmune disorders, heart disease, menopause and digestive problems.”
While there are many anti -inflammatory foods that can be blurred with colored, such as nuts, seeds and grains, your diet includes a wider range of colors is an easy and effective way to start. When eating a rainbow, your food not only looks more attractive, but also easily adds a variety of nutrients, antioxidants and powerful plants in your diet, helping to combat inflammation, maintain a healthy intestine and maintain your immune system strong.
Why eat more colors is the best habit of starting an anti -inflammatory diet
Bright colors are rich in anti -inflammatory phytonutrients
“Fruits and vegetables are different colors not only to look beautiful on our plates, but also because each color has different health benefits,” says Marita Radloff, MS, RDN. Phytonutrients are bioactive compounds found in plants that are responsible for viable shades, flavors and odors, each color reflects different nutrients with unique benefits.
Anthocyanins are a family of flavonoids responsible for red, pink, blue and purple shades in fruits and vegetables, and they have powerful anti -inflammatory properties. “For example, deep blue blueberries are made of anthocyanins, natural antioxidants that reduce inflammation and protect your cells from damage,” says Melissa Jaeger, RD, LD.
Carotenoids are another group of colorful phytonutrients found in yellow and orange fruits and vegetables, as well as in leafy greens. As a predecessor of vitamin A, carotenoids help protect cells and reduce inflammation caused by oxidative lesions, while reducing the production of inflammatory cytokines.
Will eat more fruits and vegetables
The data show that 85 percent of the US population does not receive the recommended amount of fruit every day and 90 percent of vegetables are missing. By focusing on more colors of your diet, you will naturally help eat more fruits and vegetables that both play an important role in overall health and reduce the risk of inflammatory diseases.
While most fruit and vegetable use and disease prevention studies are monitored, research repeatedly shows the link between higher consumption and lower inflammatory chronic diseases such as metabolic syndrome, type 2 diabetes, osteoporosis, neurodegeneration and cancer.
Your intestinal health can improve
“Fruits and vegetables are rich in fiber, which play a crucial role in maintaining a healthy intestinal microbiome. The balanced microbiomas maintains the body’s immune system and has been associated with a reduced risk of chronic inflammatory diseases,” says Jaegar.
Because fiber is fermented by your intestinal bacteria, inflammation is formed in the fight against short circuit fatty acids. BUTYRATE, particularly useful for short chain fatty acid, provides energy for intestinal mucosal cells to enhance its integrity and prevent inflammatory substances from leaking from the hose to the rest of the body.
You will get a wide range of trace elements
Numerous vitamins and minerals, including vitamins A, D, C, E, B6, zinc, iron, copper, selenium and magnesium, play a key role in fighting inflammation.
While you can take the supplement to increase the consumption of trace elements, it will probably not have the same powerful anti -inflammatory effect as receiving their diet. Studies show that various compounds in plants activate and enhance the power of various vitamins and minerals to fight inflammation. For example, resveratrol, polyphenol found in cranberries, bruises and plums, has anti -inflammatory and antipoxidative effects, and also acts synergistically with vitamins A and C.
Other tips for following an anti -inflammatory diet
In addition to adding a rainbow to your plate, there are some other simple and effective ways to get more anti -inflammatory foods to your diet:
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Use more herbs and spices: “Try adding a dash of turmeric to lettuce sauces, sprinkle cardamom on berries or stir in parsley and oregano to your favorite dishes. These small additions to your meal can make a big impact on the fight against inflammation,” says Pace.
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Storage your freezer: Fresh is not always best, especially when it comes to not damaging nutrients. “Frozen foods are often collected at the top of the ripening and can be very comfortable because they are already cut and you can insert them into the microwave to round the colors of your plate,” says Radloff.
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Increase your colors one by one: If you barely get a portion of fruits or vegetables during the day, do not overload it with too much adding too much. “Set the goal to include at least one portion of fruits or vegetables in your diet,” says Jaeger.
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Inhale the Mediterranean diet: If you should be guided by the guidelines rather than just picking up more fruits and vegetables from the grocery store, after a simple Mediterranean, a meal plan can help.
Our expert is taking
Eating more colors is a simple and effective way to eat more anti -inflammatory diet without overloading your entire routine. Each color adds a unique combination of phytonutrients, vitamins, minerals and fiber in your diet to support the natural body anti -inflammatory abilities. Extra simple as bruises and green spinach in your cocktails, red pepper with snacks, sweet potato dinner and dessert blackberries can help you enjoy the more useful and incredible diet flavors.
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