I am going to write about foods that cause inflammation. Inflammation is not a bad thing. It is part of the healing process but when we take in certain foods it causes a chronic inflammatory state in the body and that is what breaks down tissues and causes diseases like heart disease, cancer, diabetes, and discomforts like arthritis and joint pain. Sugar from processed foods and candies, as well as high fructose corn syrup that we get from soda, sports drinks, and energy drinks, create inflammatory chemicals in the body such as cytokines and AG es or advanced glycation end-products fully hydrogenated oils found in snack, foods chips, margarine, peanut butter are altered fats. They have more omega-6 to them which creates an imbalance between omega-3 fatty acids and omega-6 fatty acids and that leads to inflammation.
List of Foods Causing Inflammation are:
Trans fats or partially hydrogenated oils are found in fast, food cookies, cakes and crackers, and other packaged snack foods. They will create an inflammatory state as well.
30 to 50 million Americans are estimated to have trouble digesting milk. Sugar is lactose or lactose intolerance. But milk proteins may also be a problem for some people which can make Dairy Foods double whammy for inflammation.
Fried foods also create an imbalance between omega-3 fatty acid and omega-6 fatty acid because many foods are fried in these altered oils that we talked about earlier.
Saturated fats when we take in too many can create pro-inflammatory compounds in the body. They also lead to obesity and enlarged fat cells can actually feed the chronic inflammatory responses in the body.
Grain fed meats
Grains fed to animals are high in omega 6’s which throws off that imbalance as well are a better option is to go with grass-fed or organic meats.
Processed meats are high in that AG es. Those advanced glycation end-products also. These meats are cooked at very high temperatures which creates inflammatory chemicals.
Alcohol in lower amounts of 1 to 7 drinks a week can actually lower inflammatory markers. However more than 7 drinks a week has been shown to create inflammation in the body.
Refined carbohydrates spike the blood sugar and there is a relationship between high blood sugar and an inflammatory state in the body.
Gluten is a type of protein found in wheat barley and rye. We will see it in bread, baked goods, soups, pasta, cereal, sauces, and salad dressings.
Many people have trouble processing this protein and the body attacks the protein then as a foreign invader which creates inflammation.
Artificial sweeteners equal Nutra sweet. They contain aspartame. A lot of people are sensitive to aspartame this leads to joint pain headaches and skin rashes.
Among other things, MSG which is often used as a flavor enhancer in Chinese food promotes liver inflammation. Preservatives artificial colors and artificial flavors are viewed as foreign invaders by the body, not as food and this creates inflammation.
Ready-to-eat meals that we might find in the frozen foods Department or boxed or canned contain many of the inflammatory foods on this list including the harmful oils preservatives colors and refined carbohydrates.
There is also personal food intolerances any type of food that is not tolerated well by your body can create inflammation common food and tolerances are eggs corn nuts wheat soy and dairy if you would like more details.
Now come to Anti-inflammatory Foods
I enjoy a clean eating lifestyle and I try to remove as many refined foods as possible. From the above stated inflammatory foods, you already know all the ones you should be avoiding. But there are a lot of foods that we can eat in our daily life that happen to reduce inflammation as well. So not only are you going to be eating to feel better you are going to help your body reduce that inflammation and that bloating naturally too.
Causes of Inflammation
So real quick I want to write about inflammation. What it is and explains that inflammation by itself is not a horrible thing. For example, you can have inflammation around an injury because your body is trying to heal its chronic inflammation. However, is not related to an injury. It is just constant inflammation that is related to a poor diet, stress, or just in the activity. And when we get that chronic inflammation that can cause stress hormones and that can cause constant issues with our body. Or it is constantly trying to fight this inflammation. So the more we can reduce that inflammation that is not related to an injury the better.
Symptoms of Inflammations
How do you identify inflammation? Headaches, fatigue, constipation, bloating, and gas, joint pain, weight gain, or the inability to lose weight and memory loss. And the reason why we gain weight or we have an inability to lose weight with inflammation is that your body is not getting the right micronutrients that it needs. So in order to reduce that inflammation, we have a number of things to do. We can avoid fried foods, and get better sleep. We can drink more water and can incorporate as many of the following foods into our diet on a regular basis in order to help with reducing inflammation.
Fatty fish like tuna, mackerel, and salmon. One of my favorites help to reduce inflammation by being high in omega-3 fatty acids EPA and DHA.
Nuts especially raw and unsalted nuts are high in polyunsaturated and monounsaturated fats and lower in saturated fats. My favorites are almonds, walnuts, and peanuts.
Berries are really good for you because they help to reduce inflammation in the body and they help to improve your immune system as well. A few to try would be strawberries which reduce inflammatory markers that link to heart disease and blueberries also contain flavonols which have been shown to reduce inflammation as well.
Leafy green veggies
Leafy green veggies like spinach, kale, and chard are also really really good. They contain a lot of micronutrients that help to reduce inflammation.
Tomatoes are another one. So a lot of people get concerned about the acidic levels of tomatoes. But they do contain the phytochemical lysopene which is an antioxidant and they are very high in vitamin C which is a really good anti-inflammatory vitamin.
Turmeric is a spice that you can add that has anti-inflammatory properties. Because it contains curcumin which is an anti-inflammatory nutrient that is very helpful to control inflammation.
Extra virgin olive oil
Extra virgin olive oil is not only tasty and really helpful when you are cooking. It also contains polyphenols which actually help to prevent inflammatory compounds from being released into the body and it contains omega-3 fatty acids as well.
Cherries especially tart cherries that are a little bit redder and not as much of the dark maroon color are going to be helpful for fighting off inflammation and also contain a lot of valuable nutrients and vitamins for your overall health.
Dark chocolate is very good for you. It contains flavanols. It contains antioxidants and is just super delicious to have in general. Just be sure to look for dark chocolate that is 70 cacao percentage or higher.
Grapes contain resveratrol which have been linked to potentially reducing blood pressure and cholesterol along with that the anthocyanins and grapes also reduce inflammatory markers.
Peppers both spicy and bell peppers have vitamin C and a ton of antioxidants that have been shown to reduce inflammatory markers.
This also has anti-inflammatory effects. Mushrooms are rich in vitamins and minerals but a lot of people actually enjoy them raw instead of cooked because it is thought that cooking them actually reduces their inflammatory properties.
Broccoli is a tasty cruciferous vegetable that does reduce inflammation but along with broccoli foods like Brussels, sprouts, and cauliflower also reduce inflammation. Yes they might cause a little bit of additional bloating due to having a high fiber content but that does not mean that it is not helping to reduce overall inflammation .
We all know avocados are super tasty. They have a ton of healthy fats and omega-3 fatty acids but they also help to reduce inflammation because avocados rock not only will.
A cup or two of green tea a day help reduce your risk for cancer and Alzheimer’s. It will also help improve the number of antioxidants you are getting on that day and that has very valuable anti-inflammatory properties.
Flax seeds are powerful food as well for inflammation. The alpha-linolenic and omega-3 fatty acids contained in flax seeds all have anti-inflammatory properties like to top them on my choice of yogurt bowls add them into a smoothie or top them on some covered toast and it’s just so tasty.
Garlic is actually thought to help reduce a lot of inflammation, especially inflammation in joints. It has also been shown to help protect against cell damage and actually lower blood pressure as well.
Beans are a great anti-inflammatory food because they are high in fiber and that helps to push any toxins throughout your digestive system out just like with cruciferous vegetables like broccoli. A lot of people feel like because of inflammation but what it is actually doing is helping relieve the inflammation. You just have to kind of let it go through your digestive system and settle out.
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