As they say, “food is medicine”, it is strange to see so many illnesses because of poor diet. Not only diet, stress, poor sleep, and several lifestyle choices are also some of the many culprits for the same.
Modern diets have loads of sugar, refined carbs, and unhealthy fats like omega-6s which cause inflammation in our bodies.
But, can we do anything about it? Can we fix chronic inflammation through a diet? Well, yes. A well-planned vegan anti-inflammatory diet will help you reduce inflammation.
Including a diet that is filled with whole grains, lentils, vegetables, healthy fats, nuts, and seeds will help you fight chronic inflammation.
Not only inflammation, but your other parameters will also fall into their place. You will be free from excessive weight gain, tiredness, fatigue, anxiety, frequent infections, etc. With so many benefits, is there a reason why shouldn’t try it?
Want to know how to go about it? Keep reading this article to know more about inflammation, an anti-inflammatory vegan diet, and how to get the most out of it.
What is inflammation?
Inflammation- your body’s ways to protect itself from germs and pathogens. But why is it a problem? Well, inflammation is natural, but the problem lies in chronic inflammation.
Your body produces a small protein called cytokine to fight foreign threats. So inflammation is not your enemy, rather is a mechanism to defend yourself from infections.
Then why do you need to focus on anti-inflammation and follow an anti-inflammatory meal plan?
Well, inflammation isn’t bad, but, chronic inflammation is what we are dealing with right now. If inflammation is chronic, it means that your body will be inflamed for a long time.
This might cause damage to healthy cells, tissues, and organs. When it lasts for months to years, you will face weight gain, sleep disorders, body discomfort, muscle pain, stiffness in your joints, etc.
If you are facing all that for a long time, then it is time to look into your diet.
In addition to that, you should also prefer healthy lifestyle choices.
What is an anti-inflammatory vegan diet?
Research shows that excessive consumption of animal protein can cause severe inflammation.
Not only inflammation, but consuming meat daily can also increase the chances of having diabetes, obesity, bad cholesterol, and cancer.
Well, the Western diet is filled with animal proteins. On top of that, these foods are highly processed and have a huge portion of artificial colors and flavors.
With so many downsides, it is important to make changes to your diet. A vegan anti-inflammatory diet is best to fight chronic inflammation.
But, is plant-based protein anti-inflammatory? Well, yes, there is enough research. to support that as well. So, why not switch to a vegan diet?
Let’s say goodbye to highly processed animal meat and add plant sources to our diet.
What does a vegan anti-inflammatory diet consist of?
- Essential Macros:
It has whole grains like Millet, oats, brown rice, quinoa, etc. But what about bread? Can vegans eat bread? Well, we have already cited an article on bread and veganism. Make sure you check it out.
In an anti-inflammatory vegan diet, there are healthy protein sources like beans, lentils, peas, chickpeas, soybeans, tempeh, tofu, nuts, and seeds.
For fats, you can focus on healthy cooking oils like coconut oil, virgin olive oils, nuts like walnuts, almonds, cashews, and seeds like pumpkin seeds, hemp seeds, chia and flax seeds, etc.
- Fruits and Vegetables:
With all that, there is going to be a decent portion of vegetables and fruits. You should consume at least 2 cups of fruit and 3 cups of vegetables.
When it comes to fruits, prefer fresh and regional varieties- cherries, apples, grapes, citrus fruits, etc. When we talk about vegetables, make sure that your plate looks like a rainbow- bell peppers, kale, dark leafy greens, tomatoes, carrots, potatoes, pumpkins, etc.
- Herbs and spices:
Several herbs and spices are also an important part of the vegan anti-inflammatory diet. You can add ginger, turmeric, black pepper, oregano, cilantro, basil, cinnamon, cumin, peppercorns, etc. to your meals.
This helps you digest your food better and reduce cholesterol and inflammation.
With all that, you can diversify your diet by adding unsweetened dark chocolate, herbal tea, and some red wine.
Make sure not to overconsume any of that and have them in moderation.
What about supplementation?
While veganism is good both for health and the world we live in, there are chances of having some dietary deficiencies. The most common are – Vitamin B12, Omega-3s, and Vitamin D.
- Vitamin B12:
Vitamin B12 is a very important nutrient that keeps your nerve cells healthy and prevents anemia. Getting ample Vitamin B12 from a vegan anti-inflammatory diet(2.4mcg/day) could be a challenge. So for B12, you can add B12-fortified cereals, and Vitamin B12 supplements to get the most out of it.
- Omega 3:
Why is Omega-3 fatty acid important? Well, omega-3 promotes your brain health, relaxes your arteries, prevents blood clots, and inflammation, and helps you fight mental disorders.
Getting Omega-3s in a vegan diet could be achieved if you stick to walnuts, chia, flax and hemp seeds, canola and algal oil, Brussels sprouts, algae, seaweed, etc. In some cases, you can also use Omega-3 supplements.
- Vitamin D:
Similarly, Vitamin D is very crucial for the absorption and retention of calcium and phosphorus in the body.
Being one of the most important markers for bone health, you should make sure to get enough of it from a vegan anti-inflammatory diet. You can add fortified foods to your diet to get ample Vitamin D.
There are various Vitamin D supplements available in the market. Make sure to get morning sun on your skin for some minutes on a daily basis.
The best thing you can do is to consult a dietitian and work out all these parameters.
The bottom line
With increasing in the number of fatal diseases, it is imperative to take care of your diet, sleep, and lifestyle. Chronic Inflammation is the root cause of several diseases that might make it hard for you to lead a healthy life.
For that, a plant-based diet can help you meet your health goals. A vegan anti-inflammatory diet is great for fighting prolonged inflammation.
While a vegan diet is packed with nutrients and great for your body, you should be aware of the downsides too.
The most prominent could be some vitamin deficiencies which can be taken care of by adding fortified foods and supplements.
FAQs:
- Can I get enough protein from a plant-based diet?
Well, protein will never be a concern in a vegan diet. You can get enough protein from beans, lentils, chickpeas, peas, soybeans, nuts, and seeds.
- What are some good vegan sources of iron and calcium?
For iron, you can prefer all legumes, seeds like sesame, pumpkin, chia, and hemp, and vegetables, fruits, and whole grains.
Calcium can be found in leafy greens, nuts and seeds, soy foods, and fortified foods.
- Do we need supplementation in a vegan anti-inflammatory diet?
Well, if you follow it properly, then it is unlikely to be deficient in any nutrients. Yes, sometimes, you might need supplementation for Vitamin B12, Vitamin D, etc.
