Inflammation is a natural phenomenon in our body’s healing process토토사이트. However, chronic inflammation that has been established in the body for a long time without our knowledge can directly or indirectly cause various diseases without major symptoms. Chronic inflammation travels around blood vessels, organs, and the musculoskeletal system, causing various diseases such as arthritis, cardiovascular diseases such as hypertension and stroke, cancer, depression, and dementia. This is why chronic inflammation is called the ‘assassin in the body’.
Eating habits have a great influence on the occurrence and healing of inflammation. To prevent inflammation in the body from progressing to chronic inflammation, it is good to take care of foods that help remove inflammation. Here are some good and bad foods to eat for chronic inflammation.
● Food to eat
Basically, it is good to eat unprocessed foods with low sugar content. These include fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, some low-fat dairy products, and olive oil.
In particular, antioxidants in green and yellow vegetables such as carrots, spinach, and pumpkin play a role in removing active oxygen in the body. Tomatoes are also rich in antioxidants that suppress free radicals and phytochemical lycopene, which has physiological activities that help health. Quercetin, an antioxidant in onions, is known to have a strong anti-inflammatory effect because it directly inhibits the early inflammatory process.
Dietary fiber in legumes and whole grains also helps with anti-inflammatory. Isoflavones, which are abundant in legumes, also act as antioxidants to reduce inflammation.
Fish rich in omega-3 fatty acids, vegetable oils such as canola and flaxseed oil, and green leafy vegetables are also good options. Olive oil, in particular, is rich in unsaturated fatty acids. Known for lowering blood cholesterol, unsaturated fatty acids also help reduce inflammation and pain, according to the American Arthritis Association.
Berry fruits with polyphenols, dark chocolate, tea, coffee, apples, citrus fruits, unsaturated fatty acids in nuts such as almonds and walnuts also belong to the food group that reduces inflammation.
● Foods to avoid
‘highly processed ( ultra-processed )’ foods should be avoided. These include processed foods that can be easily cooked in a microwave oven, sugary cereals, processed meats, snacks, and sauces. These foods are high in salt, sugar, saturated fat, etc., which suddenly raise blood sugar or raise the level of ‘LDL cholesterol’, which is bad cholesterol, while their nutritional value decreases. This causes inflammation in the body and can alter the bacteria in the gut. It damages the lining of the digestive tract and activates inflammatory genes, which is sometimes pointed out as the cause of various diseases.
Bread made from white flour, noodles, white rice, and foods made from refined flour also promote inflammation. Snacks, butter, cheese, salad dressings, processed tomato sauce, processed meats such as sausages, and carbonated drinks are also good to avoid.