Chronic inflammation is linked to an increased risk of heart disease, cancer, diabetes, mental health disorders and auto immune conditions. The most effective way to combat inflammation is by following healthy lifestyle and dietary habits. Certain nutrients are particularly good at reducing inflammation in the body, with Omega-3 being one of the most renowned. Omega-3 is an essential fatty acid found naturally in both plant and animal products. Eating foods rich in omega-3s has been shown to reduce inflammation and contribute to overall health.
WHAT IS INFLAMMATION?
When discussing health, the word ‘inflammation’ is usually spoken about in a negative way. However, inflammation is a natural and beneficial process needed for healing. When the body is exposed to disease-causing organisms (also called ‘pathogens’), the immune system is kicked into gear and inflammation occurs. Inflammation helps to destroy pathogens and remove damaged cells. Symptoms of inflammation include pain, redness and swelling. Although unpleasant, these symptoms show that the immune system is doing its job. In healthy people, inflammation goes away once the body has recovered. The problem comes in when inflammation does not go away. Conditions such as heart disease, diabetes and obesity are associated with chronic, low-grade inflammation which is damaging to health.
HOW DOES MY DIET AFFECT INFLAMMATION?
You are what you eat, and your dietary habits can influence inflammation levels in the body! Studies have shown that diets rich fruits, vegetables, whole grains, legumes (e.g., beans and lentils), lean protein and healthy fats have an overall anti-inflammatory effect. This is likely due to the anti-inflammatory components found in these foods such as antioxidants, fibre, and omega-3s. On the other hand, less healthy foods like processed meat, take-aways and sugary beverages contribute to inflammation and may cause health issues if they are eaten in excess.
WHY DO WE NEED OMEGA-3S?
Dietary fat is an important part of a healthy and balanced diet. Omega-3s are a type of essential fat important for things like growth, eyesight, immunity, skin health and brain function. They are called ‘essential’ fats because we need to consume them through our diets as our bodies cannot make them from scratch. Omega-3s are well-known for their anti-inflammatory properties and may help to combat inflammatory conditions such as heart disease, arthritis, and neurological disorders.
INCORPORATING OMEGA-3S IN THE DIET
The best way to meet the body’s omega-3 requirements is by regularly eating foods high in omega-3s. Omega-3s are found abundantly in walnuts, flaxseeds, and fatty fish like salmon, sardines, and tuna. They can also be found in canola oil, flax-fed chicken eggs, and leafy green vegetables. Fatty fish are the richest source of omega-3s. However, individuals who don’t regularly consume fish, including vegans and vegetarians, might find it challenging to meet their omega-3 requirements.
FUTURELIFE® Smart food™ can be a great addition to your diet to help you meet your omega-3 requirements. It is a scientifically formulated and nutritionally balanced, low-GI food that combines 22 vitamins and minerals, 19 amino acids and is High in Omega-3! It is also High in Energy, Protein and Dietary Fibre and can be enjoyed as a meal, shake or smoothie at breakfast, lunch, dinner or as a snack. It can be mixed instantly with just water or milk and requires no cooking.
Inflammation is a natural and necessary process needed for normal immune function. However, on-going inflammation is damaging to health and associated with chronic illnesses. Following an ‘anti-inflammatory’ diet rich in foods like vegetables, legumes, whole-grains, and essential fats is the best way to combat inflammation in the body. Omega-3s are specialised fats important for many body functions and demonstrate powerful anti-inflammatory properties.
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BY: Roslynn van Schoor / DATE: October 2024
DATE OF NEXT REVIEW: October 2027
