6 foods to integrate and 6 to avoid in your anti-inflammatory diet
6 foods to integrate and 6 to avoid in your anti-inflammatory diet. Inflammation is undoubtedly the evil of the s. XXI. We can alleviate it and avoid it by taking care of our diet and our habits. What we eat affects more than our weight. In the Clean Eating philosophy we talk about foods that irritate us, cause us hypersensitivity or allergies and that affect our state of health. These ingredients are responsible for inflammation, they rob us of vitality, our cells age and make us feel horrible.
Why do we swell?
Inflammation is nothing more than a natural autoimmune response. It is a symptom of stress in 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 the ankle it swells, due to localized inflammation. Our body encounters a toxic or harmful element inside its blood, a systemic inflammation occurs, affecting the organs and internal structures. The evil of many in the XXI century is a chronic inflammation, ie, prolonged in time caused by constant exposure to pollution, snuff, lack of sleep, stress, bad eating habits.
Studies show that these degrees of inflammation can be the cause of future cardiovascular diseases, dementia, chronic pain, and gastrointestinal problems.
6 anti-inflammatory foods
It is clear that if we sleep the hours we need, we stop smoking if we do, start to play sports and eat better, we will experience an anti-inflammatory effect. All these habits are part of the Clean Eating philosophy that helps us get rid of toxins and has anti-inflammatory properties. Some foods that I recommend you integrate and in abundance in your diet are:
It has been shown that turmeric has great anti-inflammatory properties, that’s why they call it natural Ibuprofen. It is one of the best anti-inflammatory diet.
2.Flax and chia seeds
These seeds are a very rich source of omega-3 fatty acids with an anti-inflammatory effect in our body. It is one of the best anti-inflammatory diet.
3.Green leafy vegetables
They contain a large amount of antioxidants, including chlorophyll, which helps us fight inflammation. It is one of the best anti-inflammatory diet.
Cruciferae, such as cabbages and broccoli, are highly antioxidant and have depurative properties. It is one of the best anti-inflammatory diet.
The sauerkraut, the kimchi, the water kefir, and the tea kombucha help us to improve the state of our intestinal flora and our digestion causing a purifying and anti-inflammatory effect. It is one of the best anti-inflammatory diet.
6.Fruits of the forest
As blueberries, blackberries, raspberries are highly antioxidant and anti-inflammatory. It is one of the best anti-inflammatory diet.
6 proinflammatory foods
There are foods that we should certainly avoid or limit their consumption for special occasions if we do not want to create inflammation in our body. Some of these ingredients are:
The human body does not have the ability to digest and metabolize artificial chemicals such as dyes and preservatives found in processed “foods”. The body is not able to recognize these ingredients as food (and indeed, they are not!) And reacts by activating the immune system.
2.Flours and refined sugars
These ingredients, such as white table sugar, high fructose corn syrup, and all white foods such as bread and pastries, cause a peak in blood glucose, which in turn raises blood insulin levels creating a constant alti-low of this hormone and triggering an immune reaction, and therefore inflammation. If the consumption of these foods is constant then we will subject the body to chronic inflammation.
3.Milk and its derivatives
These foods can cause an inflammatory response because they are recognized as invaders since the human body is not able to process so much of casein (milk protein) or lactose (milk sugar)
By consuming red meat the body produces a chemical called Neu5gc, and our body generates an anti-inflammatory response against it.
5.Cereals with gluten
Wheat, rye, barley, spelled and Kamut are cereals with gluten. Gluten can clearly be an allergen to our body causing an inflammatory reaction by the immune system.
Don very rich in omega-6 and abuse of their consumption unbalances the ratio between them. And omega-3, leading to a reaction of inflammation in the body.
That is why it is advisable to cook with the minimum amount of oil as possible.