You may be eating these five types of foods that cause inflammation every day! Reminder →

Many diseases that plague the human body

All have one thing in common: inflammation

Is inflammation really related to diet?

How to fight inflammation scientifically?

You need to know this knowledge↓

These five typical pro-inflammatory foods

You probably eat it every day!

Studies have shown

Chronic inflammation is associated with many chronic diseases

Such as obesity, type 2 diabetes, cardiovascular disease,

Chronic respiratory diseases, psoriasis,

Rheumatoid arthritis , etc.

According to the dietary inflammation index scoring method

The following five types of food are pro-inflammatory foods

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01 Excessive red meat

Red meat includes commonly eaten pork, beef, and lamb

Excessive intake of red meat

It promotes the body's inflammatory response

It also increases the risk of type 2 diabetes and colorectal cancer

and the risk of obesity

02 Processed Meat

Processed meat

Such as smoked meat, sausage, ham, bacon , etc.

During the production process

Will produce N-nitroso compounds

A large number of harmful substances including polycyclic aromatic hydrocarbons and heterocyclic amines

Excessive consumption can increase the body's oxidative stress level

Produce an inflammatory response

03 High-sugar foods High-sugar foods

By disrupting the intestinal flora environment

Induce chronic inflammation

Such as fine staple food

As well as beverages, bread, cakes, etc. with high sugar content

04 Foods High in Trans Fatty Acids

Frequent consumption of foods containing trans fatty acids

It also promotes inflammation

For example, bread with shortening

Milk tea with non-dairy creamer

Chocolate with cocoa butter substitutes

Cakes , etc. containing margarine

05 Fried Food

Research Findings

Reduced intake of fried foods

Inflammatory markers in the body also decrease

Many fried foods need to be fried repeatedly.

Contains a lot of saturated fatty acids

In addition, the high temperature frying process

Trans fatty acids are also produced

Which foods can fight inflammation?

This menu is recommended for collection

Fish

Fish such as salmon contain anti-inflammatory omega-3 fatty acids, which help prevent a variety of diseases. You can eat fish twice a week.

Algae

High-fiber brown algae such as kelp and wakame have potential anti-tumor and antioxidant properties that can help fight inflammation.

Cruciferous vegetables

Cruciferous vegetables like kale, cabbage, and broccoli contain antioxidants, which protect the body from damage by harmful compounds.

berry

Some varieties of blueberries are rich in anthocyanins, which have strong antioxidant capacity and potential anti-inflammatory properties. In addition, cranberries and strawberries in the berry category also have anti-inflammatory properties.

green tea

Green tea contains anti-inflammatory flavonoids, which may even reduce the risk of certain cancers.

sweet potato

Sweet potatoes are rich in complex carbohydrates, fiber, beta-carotene, manganese, vitamin B6, vitamin C and other nutrients, which have a positive effect on the recovery of inflammation in the body.

Whole grains

Whole grains can enhance immunity and reduce the body's inflammation level. It is recommended that the intake of whole grains should reach 1/3 to 1/2 of the usual staple food. For example , millet, corn, oats, buckwheat, brown rice, black rice, quinoa , etc.

Spices

Turmeric contains the natural anti-inflammatory compound curcumin, which has potential anti-inflammatory properties. This ingredient is found in foods such as curry. Ginger has many health benefits and has potential anti-inflammatory and blood sugar control properties. In addition, cinnamon, star anise, cassia, garlic, onions , etc. can reduce the body's inflammation levels.

**How ​​to fight inflammation scientifically? ** These are the things you need to know

01

Cooking methods that are not anti-inflammatory may become pro-inflammatory

Doctor introduction

Pro-inflammatory and anti-inflammatory foods are not absolute

Because in addition to the characteristics of the food itself

It also depends on the cooking method

Can vegetarian soup also change from anti-inflammatory to pro-inflammatory?

02

Rainbow diet helps you boost your immunity

Eat vegetables and fruits of different colors

Can make nutrition more balanced and improve the body's immunity

It is recommended to eat 5 to 7 different colors of fruits and vegetables every day

Vegetables should reach more than 500 grams

Red and yellow fruits and vegetables

Has anti-inflammatory, antioxidant and immunomodulatory effects

For example , tomatoes, carrots, corn

Rich in lycopene, carotenoids, lutein, etc.

What nutrients do foods of different colors contain?

03

Scientific anti-inflammatory these five things should also be paid attention to

The human body is very complex

To enhance immunity and reduce chronic inflammation

Don’t just rely on diet

Also pay attention to the following five aspects

sports

Doing 30 minutes of moderate aerobic exercise every day is amazingly effective in boosting your immunity.

reduced pressure

Long-term stress and tension will increase the body's inflammation level. Maintaining an optimistic attitude and good habits will help control the level of inflammatory factors in the body. Regular sleep can also help slow the accumulation of inflammatory factors.

Weight control

Obesity can lead to hormonal and immune system disorders and aggravate the occurrence of chronic inflammation. Diet and exercise should be balanced to maintain an appropriate weight and body mass index (BMI).

Breaking Bad Habits

Smoking and drinking will increase the level of inflammatory cytokines in the blood, so you should quit smoking and limit alcohol. In addition, it is recommended to have regular physical examinations to detect potential risks in the body in a timely manner.

Eliminate allergens

Allergy is also an important cause of chronic inflammation. For people with allergies, eliminating allergens is an important way to resist chronic inflammation.