Nov
Inflammation can occur as a result of various factors, including bacteria, viruses, stress, and sometimes even the type of food we consume. Today, we want to examine the connection between inflammation, nutrition, and ways to prevent it.
Inflammation is our body’s defense mechanism against diseases and injuries. We have two types of inflammation: acute and chronic. Acute inflammation occurs when our body detects damage or infection and quickly responds to it. The body naturally exhibits a reaction to eliminate the damage, and acute inflammation symptoms include redness, pain, swelling, and fever.
Chronic inflammation is of lower intensity and has a longer duration, and it can be triggered by environmental factors, dietary choices, stress, and our overall health status. This type of inflammation may seem innocuous, but it can quietly contribute to our susceptibility to diseases such as diabetes, cancer, arthritis, Alzheimer’s, or cardiovascular and kidney diseases. So, it’s far from inconsequential!
In this context, in the face of inflammation, we have anti-inflammatory agents. Before we dive into them, it’s necessary to understand these few points:
Phytochemicals are natural chemical compounds found in plant-based foods and have anti-inflammatory properties.
Antioxidants are natural components present in plants that protect the body from damage.
Free radicals are unstable chemical substances that can accumulate over time and cause harm. Exposure to radiation, consumption of processed foods, and smoke are sources of free radicals. Antioxidants can help stabilize these substances.
Dietary patterns can help boost immunity and maintain body health. Now, let’s go through them one by one:
Consumption of fruits and vegetables: Fruits and vegetables make up a colorful and delicious world of food, serving as important sources of vitamins, minerals, fiber, and antioxidants. Fruits and vegetables contain flavonoids. For example, various berries with their red, purple, and black colors have anti-inflammatory properties and contribute to overall health. Apples, avocados, cruciferous vegetables, and leafy greens are also rich sources of flavonoids. Garlic, onions, and ginger are among the most important dietary items in this category.
Herbs and spices: These additives enhance the aroma and taste of our meals without the need for excessive salt and added fats. Apart from flavor, they are packed with plant-based antioxidants and nutrients, providing spices with anti-inflammatory properties. These herbs have been used in traditional medicine for thousands of years. While many herbs and spices are known for their anti-inflammatory properties, some of the most famous include mint, mountain thyme, rosemary, oregano, and turmeric.
Plant-based proteins: Research has shown that increased consumption of animal proteins can lead to a higher likelihood of inflammation in the body. In contrast, plant-based proteins do not pose this problem. For instance, “beans” can help improve insulin sensitivity and reduce inflammation.
Fiber: Our gut is home to trillions of microorganisms. Some of these microorganisms can exacerbate inflammation, while others can reduce it. Fiber is considered one of the sources that assist beneficial microorganisms in reducing inflammation. Rich sources of fiber include fruits, vegetables, nuts, beans, and whole grains like oats, barley, quinoa, wheat, brown rice, bran bread, and macaroni.
I’ve made grammar and vocabulary improvements in the text for clarity and accuracy.
Omega-3: Foods rich in Omega-3 can be highly effective in reducing inflammation. Sources of Omega-3 include walnuts, chia seeds, flaxseeds, various nuts, pumpkin seeds, and more. In contrast, Omega-6 can promote inflammation. Therefore, it’s advisable to consume less of items like fried foods, sunflower oil, safflower oil, and sunflower seed oil.
Healthy and Homemade Foods: Processed foods with high levels of salt, fat, sugar, or additives can reduce the density of natural nutrients or break down their structure, leading to long-term stress and inflammation. So, it’s best to distance yourself as much as possible from foods that undergo industrial processes and opt for natural and healthy food items.
Now that we’ve mentioned the various food items that can help alleviate inflammation, it’s important to also consider a few other habits that can protect the body from inflammation. Abstaining from alcohol, regular exercise, stress management, getting enough restful sleep, and consuming vitamin D can all contribute to leaving inflammation behind for good and leading a healthy life with a strong immune system.
Zahra Barani