Anti-inflammatory diets

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Overview

If you cut the husks around the nail, the area will swell, redden and will be hot. This acute inflammatory response is the body’s response to trauma and this is an essential part of the healing process, but chronic inflammation caused by more subtle forms of trauma can negatively influence your health.

Long-term food intake, highly processed foods and exposure to environmental toxins can still lead to persistent low-grade inflammation to which the researchers correlated with premature aging, heart disease, diabetes, Alzheimer’s, psoriasis, rheumatoid arthritis and cancer.


Contents

1. Overview
2. What worsens the inflammations
3. Extinguish the “fire”
4. How can you see if you suffer from chronic inflammation
5. Foods that support the “fire”


What worsens the inflammations

Many foods found in a standard diet can aggravate inflammation, including white flour and refined sugar, red meat, dairy products, fast food products but also food additives. With such a diet, the body can suffer.

Not only your health may be poor, but your look will be affected too; chronic inflammation can make you look older. Systemic inflammation, even if it is a low grade inflammation, causes aging.

The good news is that changing your diet can help prevent or even reverse the process. Diet and the foods we eat are the most effective and safest means of preventing inflammation.

The human body is quite capable of creating its own anti-inflammatory compounds as long as you eat the adequate foods.


Extinguish the “fire”

A menu of protection is easier to develop at home if you can control the ingredients, including cooking oils. Start with these recipes and follow the following anti-inflammatory food guide, especially if you are at risk of inflammation due to cholesterol or high triglycerides or CRP.

- Polyphenols. These phytochemicals that reduce inflammation are found in colorful fruits such as blackberries, blueberries, strawberries, raspberries. They contain flavonoids called anthocyanins that protect against oxidative stress damage. Drink unsweetened cranberry or sour cherry juice.

- Quercetin. This is a natural anti-inflammatory and histamine inhibitor compound. It is the strongest type of flavonoid. Excellent sources of quercetin are red grapes, red and yellow onions, garlic, broccoli and apples.

- Antioxidants. These nutrients protect your body of free radicals, which trigger inflammation. Carrot and orange juices will supply your body with beta-carotene in winter, green pepper is rich in vitamin C, and hold large amounts of lycopene tomatoes. Greens such as spinach and kale are rich in antioxidants too.

- Omega-3. Thanks to its anti-inflammatory properties, omega-3 provides a significant benefit for patients with chronic inflammatory diseases. The most powerful omega-3 is found in seafood and especially cold water fish such as salmon (preferably wild), tuna and mackerel. Store in your pantry anchovies, sardines and marinated herring canned to consume the recommended amounts of omega-3. Vegetarian sources of omega-3s include flaxseed oil, green vegetables and nuts.

- Oleic acid. Almonds and macadamia (or oil produced from them) contain omega-9 fatty acid, which helps omega-3 to act. Olive oil contains oleic acid which is most suitable for cooking. If you prefer safflower or sunflower seeds oil, which are normally placed in the camp of pro-inflammatory products, at least you should choose versions that contain high amounts of oleic acid.

Balanced oils are available in least processed forms, and are always a better choice than refined oils. Canola oil is a refined oil containing significant amounts of omega-3 and oleic acid.

- Curcumin. The tumeric, an Indian spice that gives curry’s yellow-orange color, contains curcumin, one of the most powerful natural anti-inflammatory compounds. Other spices with anti-inflammatory properties are ginger and rosemary.


How can you see if you suffer from chronic inflammation

An indication might be the high C-reactive protein in blood that the body produces in response to inflammation.

The researchers made a study on 28,000 healthy postmenopausal women during the three years, and found that C-reactive protein was the strongest predictor of heart disease, compared with 11 other indicators, including bad cholesterol.

Although not currently a routine laboratory test, a sensitive test of C-reactive creatine is indicated for individuals who are at high risk of developing inflammatory diseases.

If you have cases of myocardial disease in your family history, or inflammatory conditions like gingivitis, especially if you are smoking – ask your doctor about the C-reactive creatine test. This test is suitable for people of any age who are at risk of developing this disease.


Foods that support the “fire”

Wheat, eggs, milk, soy, yeast, meat, are all common inflammatory foods. Meat contains significant amounts of arachidonic acid that promotes the inflammation, beef with the highest content – double, compared to lamb, pork or chicken. Eggs and dairy products also contain arachidonic acid, but in smaller quantities.

Ironically, well-intentioned advice to use vegetable oils rather than high-fat butters, lead to increased intake of omega-6, which promotes inflammation.

Vegetable oils, such as those commonly used, sunflower, corn, peanut, soybean, cottonseed, contain inflammatory omega-6s acid.

Choose to eat chicken, turkey or duck, bred in the wild and fed on grass rich in natural anti-inflammatory omega-3 fatty acids. Dairy products are recommended as long as you do not mind the body, which could trigger inflammation.

Make it a goal of acquiring eggs that contain more omega-3. Avoid foods that cause inflammation due to blood sugar after fluctuations, such as sugary drinks, refined white flour and fries.

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