6 foods to integrate and 6 to avoid in your anti-inflammatory diet

What we eat affects more than just our weight. in philosophy eat clean We talk about foods that cause us irritation, cause us hypersensitivity or allergies and that affect our state of health.

These ingredients are responsible for inflammation, rob us of vitality, age our cells and make us feel horrible.

This video summarizes the 5 keys to the anti-inflammatory diet:

Why does inflammation occur?

Inflammation is nothing more than a natural autoimmune response. It is a symptom of stress within our body, a sign that something is wrong.

When an external element, such as a bacterium or virus, enters our body, the body reacts by attacking it with inflammation.

When we twist our ankle it swells, due to a localized inflammation.

When our body encounters a toxic or harmful element in its blood, systemic inflammation occurs, affecting internal organs and structures.

The evil of many in the 21st centuryis a chronic inflammation, that is, prolonged over time caused by constant exposure to pollution, tobacco, lack of sleep, stress, bad eating habits.

There are studies that show that these degrees of inflammation can be the cause of future illnesses cardiovascular diseases, dementia, chronic pain, and gastrointestinal problems.

6 anti-inflammatory foods

It is clear that if we sleep the hours we need, stop smoking if we do, start practicing sports and eat better, we will experience an anti-inflammatory effect.

All these habits are part of the philosophy eat clean that helps us get rid of toxins and has anti-inflammatory properties.

Some foods that I recommend integrating and in abundance in your diet are:

Turmeric. Turmeric has been shown to have great anti-inflammatory properties, which is why they call it natural ibuprofen.Flax and chia seeds. These seeds are a very rich source of fatty acids Omega 3 with anti-inflammatory effect on our body.Green leafy vegetables. They contain a large amount of antioxidants, including chlorophyllwhich help us fight inflammation.cruciferous Cruciferous vegetables, such as collards and broccoli, are highly antioxidants and with cleansing properties.Probiotic foods. Sauerkraut, kimchi, water kefir and kombucha tea help us improve the state of our intestinal flora and our digestions, causing a cleansing and anti-inflammatory effect.Fruits of the forest. Like blueberries, blackberries, raspberries are highly antioxidant and anti-inflammatory.

6 Inflammatory Foods

There are foods that we should certainly avoid or limit their consumption to special occasions if we do not want to create inflammation in our body. Some of these ingredients are:

Processed foods. The human body does not have the capacity to digest and metabolize artificial chemicals such as dyes and preservatives that we find in food. “processed foods. The body is unable to recognize these ingredients as food (and in fact, they are not!) and reacts by activating the immune system.Flours and refined sugars. These ingredients, like white table sugarcorn syrup high in fructoseand all white foods such as bread and pastry doughs, cause a spike in blood glucose, which in turn raises blood insulin levels, creating a constant ups and downs of this hormone and triggering an immune reaction, and therefore so much inflammation. If the consumption of these foods is constant then we will subject the body to chronic inflammation.Milk and its derivatives. These foods can cause an inflammatory response because they are recognized as invaders and the human body is not able to process as much of it. casein (milk protein) or lactose (milk sugar)Red meats. When you eat red meat, your body produces a chemical called neu5gcand our body generates a anti-inflammatory response against him.Gluten-containing cereals. Wheat, rye, barley, spelt, and kamut are gluten-containing grains. Gluten can clearly be an allergen for our body causing an inflammatory reaction by the immune system.Vegetable oils. They are very rich in omega-6 and an abuse of their consumption unbalances the ratio between them and the Omega 3, leading to an inflammation reaction in the body. That is why it is advisable to cook with the minimum amount of oil as possible.

Bibliography

1-US National Library of Medicine. National Institutes of Health. “Low grade inflammation and coronary heart disease: prospective study and updated meta-analyses”

2-US National Library of Medicine. National Institutes of Health “Early inflammation and dementia: a 25-year follow-up of the Honolulu-Asia Aging Study.”

3-British Journal of Anesthesia. “Mechanisms of inflammatory pain”

4-UC San Diego News Center. “How Eating Red Meat Can Spur Cancer Progression”