Anti-inflammatory diet highlighted as key component for a centenary lifespan
11 February 2024 06:09
A diet heavily featuring anti-inflammatory foods can heavily influence our lifespan. Foods with anti-inflammatory properties contain compounds that reduce inflammation within our bodies. While all anti-inflammatory foods provide benefits, there is one that nutritionists strongly advocate for.
Anti-inflammatory food and its influence on health
Dr. Lina Begdache, a dietitian and adjunct in health and well-being research at the State University of New York, suggests that anti-inflammatory food is beneficial for health because it signals the immune system to shut down inflammation.
"Plenty of these foods also boast antioxidant activity, required to alleviate the oxidative damage triggered by inflammation," she states in an interview with Parade.com.
Susan Bowerman, Director of Nutrition Education and Training at Herbalife, explains on Parade.com that inflammation within the body can be amplified by the consumption of sugars, salt, and highly processed food. This expert states that these items modify the balance of gut bacteria and promote inflammation at the cellular level.
Specialists emphasise that anti-inflammatory foods are rich in compounds that can help to mitigate chronic inflammation, potentially reducing the risk of associated widespread chronic diseases. All of these factors contribute towards a longer, healthier life.
Want to live for a century? Include these products in your diet
So, what qualifies as anti-inflammatory food? The list includes vegetables, fruits, whole grain products, legumes, fish, and olive oil. However, there's a particular product (or rather, a group of products) that is recommended as a starting point when incorporating anti-inflammatory foods into your diet.
Susan Bowerman encourages the increased consumption of leafy vegetables, suggesting they should be eaten daily. She particularly recommends spinach, kale, watercress, Italian cabbage, and dark green salads. These vegetables are packed with a multitude of phytonutrients, and beta-carotene, which the body can transform into vitamin A as needed. They also contain essential minerals such as calcium, magnesium, potassium, as well as fibre. Additionally, they are a good source of hydration.
Scientific research has verified the relationship between regular intake of leafy vegetables and life expectancy. One study found that the daily consumption of one to two servings of leafy vegetables can decelerate the body's ageing process.
Dr. Lina Begdache also recommends consuming oily, wild fish twice a week, and using olive oil as the predominant cooking fat. In addition to prioritizing anti-inflammatory foods, Bowerman advises that anyone hoping to reach a hundred years should minimise their intake of ultra-processed food and maintain regular physical activity.
