Fruit and The Anti-Inflammatory Diet: Reduces Inflammation from Air Pollution, Bone Loss and Depression in Old Age
Lead with Fruit in Your Anti-Inflammatory Diet
Lead with fruit if you want to switch to an anti-inflammatory diet. While green vegetables are important, they can be an acquired taste for most. Remember, what fuels inflammation is high sugar, high animal fat, and low fiber, so eating less of these types of foods in your diet and boosting anti-inflammatory foods is key.
While some fruit can be high in sugar (e.g., bananas), they are also high in fiber. Additionally, natural sugar and fiber also contain anti-inflammatory nutrients, such as vitamin C, carotenoids, and flavonoids. The benefits of fiber and nutrients include lowering inflammation.
Start winning the war against inflammation. Lead with fruit!
4 Portions of Fruit a Day: Surprising Key to Healthy Lungs Even After Air Pollution Exposure
Air pollution, which contains fine particles from sources such as automobile exhaust, increases inflammation in the body, particularly in the lungs. Researchers found that women who ate 4 portions of fruit daily retained more lung function (57.5 mL reduction in exhaled air per second) when exposed to air pollution compared to women who experienced a more pronounced reduction in lung function (78.1 mL reduction in exhaled air per second) [1].
Men also had better lung function when eating high amounts a fruit a day. What’s the link between fruit and healthier lungs? The anti-inflammatory nutrients appear to mitigate the oxidative stress caused by air pollution.
An Apple A Day, Keeps Depression Away (In Older Adults)
Common fruits, such as apples, bananas, peaches, and berries, are associated with a lower risk of depression in older adults. Middle-aged participants (average age 51) in Singapore had their dietary habits followed for 20 years. If they consumed at least 3 servings a day of fruit, their likelihood of age-related depression was reduced by 21% compared to adults who ate less fruit [2].
Neuroinflammation is a key factor in age-related cognitive decline. And fruit provides the anti-inflammatory boost that our nerve cells need as we age.
Anti-Inflammatory Fruit Leads to Less Bone Loss in Mature Women
As women mature, the loss of the hormone estrogen and other age-related factors increases the risk of osteoporosis and bone fractures. Diets low in inflammatory foods were found to be associated with fewer hip fractures. Women in this study who ate an anti-inflammatory diet also had higher bone densities when compared to women who ate a pro-inflammatory diet [3]
Anti-inflammatory fruit
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DISCLAIMER
The information in this article is for educational purposes and is not meant to treat, diagnose, or prescribe medications or herbs. For questions on the information contained in this article, please consult with your healthcare provider. This information is intended for educational purposes only, and you should consult with your healthcare provider and a licensed dietician or certified nutritionist for additional information related to the content of this article.
