Prevent Heart Disease, Cancer, and Alzheimer's with Dr. Andrew Weil's Anti-inflammatory Diet

🥬Include carotenoid-rich fruits and vegetables like red and yellow produce and dark leafy greens in your diet to boost the body's defenses against inflammation.

🌾Opt for whole and cracked grains instead of refined flour products to prevent spikes in blood sugar and reduce inflammation.

🥜Incorporate healthy oils like extra virgin olive oil and nuts into your diet for their anti-inflammatory properties.

🐟Consume seafood, such as fatty fish rich in omega-3 fatty acids, to help reduce inflammation and promote overall health.

🌿Use herbs and spices like turmeric and ginger, which have potent anti-inflammatory effects, to add flavor and health benefits to your meals.

How many servings of fruits and vegetables should I aim to consume?

—It is recommended to consume 5 to 7 servings of fruits and vegetables per day. A serving size is generally considered to be a half cup.

Are there any vegetarian sources of omega-3 fatty acids?

—While fish is the best source of omega-3 fatty acids, vegetarians can obtain some omega-3s from foods like walnuts, flaxseeds, and hemp seeds. Alternatively, omega-3 supplements made from algae are available for those who avoid fish.

Can I use refined grains instead of whole or cracked grains?

—Refined grains, such as flour products, can cause spikes in blood sugar and promote inflammation. It is best to opt for whole or cracked grains, like brown basmati rice or quinoa, which have a slower digesting process and lower impact on blood sugar levels.

Is olive oil the best cooking oil to use?

—Extra virgin olive oil is considered the best all-purpose cooking oil due to its high content of healthy fats and polyphenols. It is a staple in the Mediterranean diet and is known for its anti-inflammatory properties.

How often should I consume herbs and spices like turmeric and ginger?

—Herbs and spices like turmeric and ginger can be consumed regularly as part of a healthy diet. For example, turmeric is often consumed daily in Indian cuisine and is known for its anti-inflammatory effects.

01:11Chronic inflammation is a common factor in heart disease, digestive disorders, Alzheimer's, and cancer.

03:34The standard American diet promotes inflammation due to its incorrect balance of fats and carbohydrates.

06:03Carotenoid-rich fruits and vegetables, like red and yellow produce, are important for combating inflammation.

06:59Whole and cracked grains, such as brown basmati rice, play a role in reducing inflammation and supporting overall health.

08:11Healthy fats, like extra virgin olive oil and nuts, have anti-inflammatory properties and should be included in the diet.

08:55Seafood, especially fatty fish rich in omega-3 fatty acids, can help reduce inflammation and promote health.

09:53Herbs and spices like turmeric and ginger have potent anti-inflammatory effects and can be used to enhance flavor and health benefits.